Month: October 2024
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Boot Camp August 12, 2015 (Wednesday)
Read More: Boot Camp August 12, 2015 (Wednesday)The mental preparation is most important. Bring the tools that’ll help you finish the job. To the 5:30a Crew, I’m very proud of the people that completed the entire warm up and I definitely respect the effort of everyone else. 4:30 Crew, bring your workday frustration to the gym. Today is a good day for…
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WOD August 12, 2015 (Wednesday)
Read More: WOD August 12, 2015 (Wednesday)Full Snatch3 x 1 @ 90% of your 1 rep max full snatchComplete for time:25 Overhead Squats (95/65)30 Hang Power Snatch (95/65)35 American Swings (70/53)40 Toes to Bar
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WOD August 11, 2015 (Tuesday)
Read More: WOD August 11, 2015 (Tuesday)Bench Press3 x 10*Start your first set of 10 at a challenge weight, add weight each set Pull Overs 4 x 8Tricep Ext 4 x 8DB Flys 4 x 8
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Boot Camp August 10, 2015 (Monday)
Read More: Boot Camp August 10, 2015 (Monday)Got a chance to chill with a few Boot Campers after class this morning. I usually just #photobomb their selfies but today I decided to join and even smile.
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WOD August 10, 2015 (Monday)
Read More: WOD August 10, 2015 (Monday)Full Clean 3 x 1 @ 90% of your 1 rep max full clean Back Squat*Take 10 minutes to establish a 20 rep max Complete 9 rds for time:5 Thrusters (95/65)5 Pull Ups*8 minute cap
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Yoga August 9, 2015 (Sunday)
Read More: Yoga August 9, 2015 (Sunday)Mudra (Wikipedia) Sanskrit mudrā, “seal”, “mark”, or “gesture”; a symbolic or ritual gesture in Hinduism and Buddhism. While some mudras involve the entire body (like yoga poses), most are performed with the hands and fingers.
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Lunger
Read More: LungerFrom Lauren Sugayan Hayward Police Sergeant Scott Lunger was shot and killed Wednesday, July 22, 2015 during a traffic stop and the One World community is coming together to remember a hero. “Fallen HPD Sgt Lunger was a former colleague of mine at HPD. The San Leandro SWAT team came up with his wod to…
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WOD August 7, 2015 (Friday)
Read More: WOD August 7, 2015 (Friday)Split Jerk2 x 1 @ 90% of your 1 rep max split jerkOverhead Squat2 x 1 @ 90% of your 1 rep max OHSAMRAP – 6 Minutes HSPU AMRAP – 6 Minutes Wall Balls (20/14)
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WOD August 6, 2015 (Thursday)
Read More: WOD August 6, 2015 (Thursday)Complete 10 rounds for time:100m Run100m Plate Carry (45/25)10 Box Jumps*Spend the first 15 minutes of class foam rolling and becoming flexible
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Gymnastics August 5, 2015 (Wednesday)
Read More: Gymnastics August 5, 2015 (Wednesday)Gymnastics movements can be modified for just about all body types. It’s a matter of working at it. Work at it, but have fun with it! Christina has been training Wednesdays for a little over 2 months (on and off). She had no prior gymnastics experience. Today, she hit an assisted handstand. Then, she held…
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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