Month: September 2024
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WOD December 14, 2015 (Monday)
Read More: WOD December 14, 2015 (Monday)EMOM – 10 Minutes Clean & Jerk @ 85% of your 1rm (Complete 1 lift every two minutes) Complete 21-15-9 reps for time: Front Squats @ 50% of your 1rm Bar Facing Burpees
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Toys for Tots CrossFit AOF Competition 2015
Read More: Toys for Tots CrossFit AOF Competition 2015CrossFit AOF “Toys for Tots” This competition takes place Sunday December 13, 2015. Ripon, Ca. CrossFit AOF and is for a good cause. A word from CrossFIT AOF: With the holidays right around the corner we want to host this competition to help bless those that are not as fortunate throughout the holidays to receive…
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Rookie Rumble Partner Brawl 2015
Read More: Rookie Rumble Partner Brawl 2015Our friends at Hercules Crossfit proudly announces Rookie Rumble Partner Brawl December 13, 2015 Competition starts at 8:30am on Sunday December 13th 2015, 678 Alfred Nobel Dr, Hercules CA 94547 **WODs and athlete package are released 1 week prior to competition. Find the athlete package here>>> www.herculescrossfit.com/downloads rookie rumble 2015 Top 5 men and top…
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DAV Patriot Games 2015
Read More: DAV Patriot Games 2015The Patriot Games is on! Hey One Worlders, let’s support the DAV Patriot Games: This is Functional Fitness Races to Raise Awareness for suicide and PTSD Supported by the California Disabled American Veterans Chapter 1 Homer Blevin 12 Teams of 10 players 5 males & 5 females All 10 team members are eligible to play…
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WOD December 11, 2015 (Friday)
Read More: WOD December 11, 2015 (Friday)Complete for time200 Burpees
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WOD December 10, 2015 (Thursday)
Read More: WOD December 10, 2015 (Thursday)Full Snatch2 x 1 @ 85%1 x 1 @ 90%1 x 1 @ 95% Front Squats 4 x 3 @ Complete for time2,000m Row
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Gymnastics December 9, 2015 (Wednesday)
Read More: Gymnastics December 9, 2015 (Wednesday)Parents and kids day at OneWorld! Jesse preforming a unique crab position with the assistance of her twins!
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WOD December 9, 2015 (Wednesday)
Read More: WOD December 9, 2015 (Wednesday)EMOM – 5 MinutesPower Cleans @ 65%*Complete 3 power cleans every minute Stiff Leg Deadlift 3 x 8 @ 60% of 1rm deadlift Complete 21-15-9 reps for timePower Cleans (155/105)Box Jump (24/20)***12 Minute Cap***
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WOD December 8, 2015 (Tuesday)
Read More: WOD December 8, 2015 (Tuesday)Full Snatch1 x 1 @ 85% Power Snatch1 x 5 @ 50% (touch-n-go)1 x 10 @ 50% (touch-n-go)1 x 15 @ 50% (touch-n-go) EMOM – 4 MinutesBack Squats @ 70% *Complete 3 squats every minuteAMRAP – 5 MinutesMinute 1 – Max Pull UpsMinute 2 – Max ThrustersMinute 3 – Max Power SnatchMinute 4 – Max…
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WOD December 7, 2015 (Monday)
Read More: WOD December 7, 2015 (Monday)EMOM – 10 MinutesClean & Jerk @ 85%*Complete 1 clean & jerk every “2 minutes” EMOM – 5 MinutesFront Squats @ 80%*Complete 2 squats every minute Complete 30-20-10 reps for time:Wall Balls (20/14)SDLHP (115/85)Calorie Row***12 Min Cap***
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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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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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