Month: September 2024
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Fitness Wave September 30, 2016
Read More: Fitness Wave September 30, 2016Fitness Wave is back! Get dunked and measure your body composition! Fitness Wave’s specialized program will calculate your body fat as a percentage of your total weight. Fitness Wave will be at One World Self Defense and Fitness on Sept. 30th, 2016 from 3pm-8pm. Sign Up for Fitness Wave: www.fitnesswavenorcal.com
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WOD September 30, 2016 (Friday)
Read More: WOD September 30, 2016 (Friday)EMOM 10 Mins [Odd] :30 Hollow Hold w/pvc [Even] :30 Arch Hold w/ pvc EMOM 12 Mins alternating 1 rope climb, 3 push press i.e power clean weight from the ground, Rx Plus: aim for 2 rope climbs on the minutes AMRAP 10 minutes Squat clean thrusters 95/115
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WOD September 29, 2016 (Thursday)
Read More: WOD September 29, 2016 (Thursday)Tabata front squat with bare barbell 45/35 Squat clean and jerk 1-1-1-1-1 AMRAP 15 Mins 2 ring muscle ups(sub 3 pull ups 5 push ups) 5 toes to bar( or toes to rings) 50 double unders 400 M run
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WOD September 28, 2016 (Wednesday)
Read More: WOD September 28, 2016 (Wednesday)“Tabata Strict Pull-Up with Pause at top of pull-up, 3 reps Back Squat 5-5-5-5-5 Follow this rep scheme to establish a heavy set of 5 for the day For Time: 21-18-15-12-9-6-3 Time Cap: 16 mins Power Snatch 75/55 Air Squat
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WOD September 27, 2016 (Tuesday)
Read More: WOD September 27, 2016 (Tuesday)Tabata toes to bar EMOM 12 mins 1 rope climb and 3 deadlifts at 65-75% of 1 rm DL, Rx+ aim for 2 of more rope climbs on the minute. AMRAP 8 minutes 15 box jumps 20/24 15 hang power cleans 95/135
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WOD September 26, 2016 (Monday)
Read More: WOD September 26, 2016 (Monday)Tabata Hollow rock and superman -switch every 20 seconds between the two movements. EMOM 12 Minutes 1 full snatch plus 1 OHS with pause at bottom Recommended weight is 60-70% of 1 RM snatch. You can increase weight from minute to minute. For Time: KAREN Time cap: 20 minutes 150 Wall Ball shots for time…
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Barbell Rodeo 16.3
Read More: Barbell Rodeo 16.3Hey One Worlders, our friends from Crossfit Valley View is hosting their annual Barbell Rodeo Competition. There are RX, Masters, Youths and Team Divisions: Barbell 16.3 will be located in Los Banos, CA at the city’s Tomato Festival. Divisions are Open Men (Rx), Open Women (Rx), Master Men (40+), Master Women (40+), Youth Boys (-18),…
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Summer Throwdown 2016
Read More: Summer Throwdown 2016Lalane Fitness Summery Throwdown September 24, 2016 If anyone is interested in competing, the registration is still open: http:www.wodrocket.com
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WOD September 23, 2016 (Friday)
Read More: WOD September 23, 2016 (Friday)Ring Muscle Up practice, work on both strict and kipping variations Clean Deadlifts 3-3-3-3-3, we are looking to maintain the position we would see if we were doing squat cleans my maintaining hamstring tightness and shoulders over the bar, work up to at least a triple over your 1 rm Squat clean note: straps are…
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WOD September 22, 2016 (Thursday)
Read More: WOD September 22, 2016 (Thursday)Tabata Hand stand holds, either free standing or on the wall Bench Press 3-3-3-3-3 Work up to heavy triple for the day, it’s been a while since we have done bench press and it is important to realize how important it is drive with your legs and keep a controlled movement. Three Rounds for time:…
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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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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to…
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