Month: September 2024
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WOD December 29, 2016 (Thursday)
Read More: WOD December 29, 2016 (Thursday)Tabata Burpees Squat Clean: 3-3-3-3-3 AMRAP: 14 Minutes 400m run 5 Deadlifts Rx: 225/155 Rx+: 275/ 185 10 wall balls 20/14 lbs 15 Push ups
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WOD December 28, 2016 (Wednesday)
Read More: WOD December 28, 2016 (Wednesday)Push Press: 1 Rep max For Time: 1 HSPU + 10 Power cleans @ 95/135 2 HSPU + 9 Power cleans 3 HSPU + 8 Power cleans 4 HSPU + 7 Power cleans 5 HSPU + 6 Power cleans 6 HSPU + 5 Power cleans 7 HSPU + 4 Power cleans 8 HSPU + 3…
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WOD December 27, 2016 (Tuesday)
Read More: WOD December 27, 2016 (Tuesday)Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75
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WOD December 26, 2016 (Monday)
Read More: WOD December 26, 2016 (Monday)Tabata Wall Facing Squats Front Squat (1 Rep Max) For Time: Fran 21-15-9 Thrusters 65/95 Pull-ups
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WOD December 23, 2016 (Friday)
Read More: WOD December 23, 2016 (Friday)Weighted Pull-ups: 1-1-1-1-1 EMOM: 10 Minutes 2 Paused Back squat with 1 second hold at the bottom. *Increase weight with each attempt if possible AMRAP: 18 Minutes: Minute 1: 1 Wallball 14/20# + 1 KB swing (American) 24/32 kg Minute 2: 2 Wallball + 2 KB swing Minute 3: 3 Wallball + 3 KB swing…
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WOD December 22, 2016 (Thursday)
Read More: WOD December 22, 2016 (Thursday)AMRAP: 5 Minutes 10-20-30-40-50-60-… Double-Unders *Score here will be your top set of doubles in the chain Bench Press: 2-2-2-2-2 *Go for pesonal best two rep MAX AMRAP: 16 Minutes 800 meter run with 2 minute rest between runs *Your score will be the number of 800 meter rounds you complete with the rest
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WOD December 21, 2016 (Wednesday)
Read More: WOD December 21, 2016 (Wednesday)EMOM: 12 minutes Minute 1: 3 Deadlift at 65-70% 1rm Minute 2: 1 Rope climb For Time: 21-18-15-12-9-6-3 Deadlift 135/185# Goblet squat 24/32kg Time cap: 17 minutes
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WOD December 20, 2016 (Tuesday)
Read More: WOD December 20, 2016 (Tuesday)Warm-up Coaches choice or: 3 rounds: -10 burpees -10 walking lunges -10 mountain climbers EMOM 12 minutes: 1 Power Snatch + 1 OHS *65-70% of your best power snatch + 1 over head squat combo Metcon “Randy” For Time: 75 Power Snatches 55/75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and…
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Crossfit Open 2017
Read More: Crossfit Open 2017Hey One Worlders! Crossfit Open 2017 starts in a little over 2 months! Registration starts on January 12, 2017. You will be competing against everyone in your age division. You need an account with Crossfit.com if you want to post in their leader board. Here’s the Open schedule: 17.1 Feb 23-27 17.2 March 2-6 17.3…
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NorCal Masters January 28 & 29, 2017 (Saturday & Sunday)
Read More: NorCal Masters January 28 & 29, 2017 (Saturday & Sunday)Hey One Worlders! The 7th-annual TJ’s Gym NorCal Masters competition is January 28 & 29, 2017 (Saturday & Sunday) at Craneway Pavilion, 1414 Harbour Way South in Richmond. Diane, Ron, Kelly and Maria will be competing in their respective masters division. Lyn is an official judge at the event. NorCal Masters competition is a world-renowned…
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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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CrossFit – Sat, Sep 21
CrossFit One World – CrossFit Fran (Time) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb ♂ 95 lb Rest 10 minutes 231101 (No Measure) For time: 21-15-9 Box jumps 12-9-6 Clean and jerks ♀ 24-in box, 125-lb clean and jerks ♂ 30-in box, 185-lb clean and jerks
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