Month: August 2024
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New Boot Camp Session May 7, 2018
Read More: New Boot Camp Session May 7, 2018New Boot Camp Session #3 May 7, 2018 – June 15-2018. This week starts the Pre-registration for the upcoming 6 weeks of Boot Camp class! Now’s is the time to capitalize on those gains and get that summer body! Pre-register for Boot Camp Session #3 no later than May 5th for ONLY $140! This is…
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WOD May 7, 2018 (Monday)
Read More: WOD May 7, 2018 (Monday)Skill Work: Stand Hold Tabata Hand Stand Hold Feel Free to do HS walks as well Weightlifting: Bench Press E2MOM 12 minutes 8 Bench press at 60% of 1 rm WOD: 2 rounds for time: 21-15-9 Hang power clean 115/75 lb Lateral Burpee over bar Cap: 15 minutes
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WOD May 4, 2018 (Friday)
Read More: WOD May 4, 2018 (Friday)Core: Tabata Alternating L-Sit Hold Plank Hold Skill Work: Rope Climb EMOM 12 minutes Odd min 2 Rope climbs Evem min 4 HSPU You can alternatively choose to do hand stand walks on even minute instead of the HSPU WOD: A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15…
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WOD May 3, 2018 (Thursday)
Read More: WOD May 3, 2018 (Thursday)Skill Work: 30 CAL ROW Weightlifting: Deadlift E3MOM 12 minutes establish a 3 rep max deadlift WOD: AMRAP in 12 minutes 200 m run 15 American KB swings 32/24 kg 10 push ups
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WOD May 2, 2018 (Wednesday)
Read More: WOD May 2, 2018 (Wednesday)Skill Work: Toes to Bar MAX TOES TO BAR IN ONE MINUTE Weightlifting: Clean and Jerk E3MOM 12 minutes 1 RM CNJ, start at 85% and work up WOD: AMRAP in 12 minutes 200M Run 20 Burpees 200M Run 35 Burpees 200M Run 50 Burpees
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WOD May 1, 2018 (Tuesday)
Read More: WOD May 1, 2018 (Tuesday)Skill Work: Weighted Pull-ups EMOM 5 minutes 2 rep max weighted pull up Weightlifting: Shoulder Press E3MOM 12 minutes go for a 3 REP MAX STRICT PRESS WOD: For time: 8-6-4-2 reps: • Squat Clean Thruster 135/95 • Strict Pull-ups Scale: kipping pull ups if the rx weight for the cluster here is not right…
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New Yoga Session Starts May 1, 2018
Read More: New Yoga Session Starts May 1, 2018One World Yoga: Stretch fitness at its finest! Yogi Justin is expanding the Yoga Class! Starting May 1, 2018, One World will be adding a Tuesday Yoga Session to the Class line-up. Yoga Class Schedule: Sundays 10:30am-11:30am Tuesdays 8:00pm-9:00pm (NEW!) Fee: No fee for One World members, family and affiliates – no fee Drop-in (Non-Members):…
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Max Muscle Nutrition April 30th Visit
Read More: Max Muscle Nutrition April 30th VisitStop by the Max Muscle table on April 30th and learn about how max muscle supplements can help you reach your fitness goals. They will be at the gym from 6:00pm to 7:30pm. If you miss them, just walk into to the Hayward store and mention One World Crossfit. You will get a discount!
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WOD April 30, 2018 (Monday)
Read More: WOD April 30, 2018 (Monday)Skill Work: Double Unders & Burppes EMOM: 6 minutes Odd: 30 double unders plus 5 burpees Even: 6 alternating db snatches plus 6 goblet squat with db Weightlifting: Back Squat E3MOM 12 minutes establish a 5 rep max backsquat start @ 85% WOD: 7 Rounds for time 21 Wall Ball Shots 20/14 lb 10/9′ 4…
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New Apparel is Here!
Read More: New Apparel is Here!Get Hyped: New Apparel Is Here! Look fresh and train hard in the new One World baseball tee. The new shirts are available at our Pro Shop. Purchase yours while supplies last! (One World cannot be held liable for any training PRs you experience while wearing this shirt!)
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CrossFit – Tue, Sep 24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…
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CrossFit – Mon, Sep 23
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Maverick (Time) For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 100 m Run at…
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CrossFit – Sun, Sep 22
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Rep Deadlift @ 70% 1 Rm Dead) Metcon (Time) 5 Rounds For Time 10 Deadlift 15 DB Push Press 200 m Run Rx Bar 225/155 DB 50/35
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