Month: October 2024
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Battle for BAE
Read More: Battle for BAEHey One World Family! Team Love N’ Rhabdo❤ Andres Guzman and Kelsey Rodriguez will be competing this Saturday at CrossFit Burlingame in the BATTLE FOR BAE. The Competition starts at 9am. Heat times will be posted later. Please come out and join us in cheering on our OW athletes!
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WOD February 8, 2019 (Friday)
Read More: WOD February 8, 2019 (Friday)WOD: CrossFit Games Open 14.5 and 16.5 (For Time) 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3…
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WOD February 7, 2019 (Thursday)
Read More: WOD February 7, 2019 (Thursday)Weightlifting: Front Squat (5×5 @ 70%) Every :90 5×5 @ 70% WOD: 10 Minute AMRAP 9 American KBS 35/50 12 Sumo Deadlift High Pull w/ KB 15 Goblet Squat Rx+ 10 Min AMRAP 9 American KBS 50/70 12 Sumo Deadlift High Pull 15 Goblet Squat
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WOD February 6, 2019 (Wednesday)
Read More: WOD February 6, 2019 (Wednesday)Skill Work: Alternating Tabata Hollow Rocks V-Ups Weightlifting: Clean and Jerk (5 x 1 Power Clean + Clean + 1 Jerk @ 75%+) 5 x E2MOM 5 x 1 Power Clean + Clean + 1 Jerk Start at 75% and add weight as needed WOD: 12 Minute AMRAP 10 Push Press 95/135 10 Power Cleans…
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WOD February 5, 2019 (Tuesday)
Read More: WOD February 5, 2019 (Tuesday)Skill Work: 10 min to review devil’s press movement and get comfortable using in WOD. Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 75%+) 5 x E2MOM 2 Snatch + 2 OHS Start at 75% and add weight each round WOD: 3 RFT 10 Devils Press 35/50 10 Weighted* Box Step Ups 20/24…
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WOD February 4, 2019 (Monday)
Read More: WOD February 4, 2019 (Monday)Weightlifting: Bench Press (10-7-4-1) Use new 1RM to calculate % 10-50% 7-60% 4-70% 1-80% WOD: 4xE4MOM Minute 1: 10 Pull Ups Minute 2: 5 Deadlifts @ 65% (add weight each round) Minute 3: 8/10 Cal Row Minute 4: Rest Rx+ 4xE4MOM Minute 1: 5-7 Bar Muscle Ups Minute 2: 5 Deadlifts @ 65% (add weight…
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WOD February 1, 2019 (Friday)
Read More: WOD February 1, 2019 (Friday)WOD: CrossFit Games Open 14.4 (Cap 14 Minutes) 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups
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WOD January 31, 2019 (Thursday)
Read More: WOD January 31, 2019 (Thursday)Weightlifting: Clean and Jerk (5 x 1 P Clean + 1 Clean + 1 Jerk @ 70%+) 5x E2MOM 1 P Clean + 1 Clean + 1 Jerk Start at 70% and work your way up WOD: 12 MIN AMRAP 3,6,9,12…. S2OH 95/135 Lateral Burpee Box Jump Overs Rx+ 12 MIN AMRAP 3,6,9,12…. S2OH 105/135…
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WOD January 30, 2019 (Wednesday)
Read More: WOD January 30, 2019 (Wednesday)Warm-up: 3 Rounds 10 Good Mornings 3 Inch Worms 3 Wall Walks Weightlifting: Deadlift (5-4-3-2-1) Add weight each round. Start at 60% and work up to a new 1RM WOD: For Time 21 – 18 – 15 DB/KB x2 Power Clean 35/50 DB/KB x2 Front Squat
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WOD January 29, 2019 (Tuesday)
Read More: WOD January 29, 2019 (Tuesday)Skill Work: -10 minutes -Review different techniques for weighted box step ups -Go over Sumo Deadlift High Pull (SDHP) standards A heavy variation of Isabel is the strength portion for the day. Focus on good technique while trying to finish under the time cap. WOD: Heavier Isabel (For Time – Cap 10 Minutes)30 Power Snatches…
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CrossFit – Mon, Oct 14
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 Rm Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 10 Deadlift 8 Hang Clean 6 Shoulder to Overhead 4 Clusters 100 m Run…
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CrossFit – Sun, Oct 13
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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