Month: October 2024
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WOD December 26, 2014 (Friday)
Read More: WOD December 26, 2014 (Friday)Power Snatch 3/3/3/3/3/3/3 *Start at 70% of your 1 rep max (full snatch), add weight each set. Complete 3 rounds for time:400m Run30 Box Jumps (24/20)30 Wall Balls (20/14)
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Merry Christmas!
Read More: Merry Christmas!Merry Christmas! Enjoy the beautiful day with your loved ones!
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One World Christmas Party
Read More: One World Christmas PartyLETS PARTY! What: One World Holiday/Christmas Party When: Saturday, December 13, 2014 Time: 6:30PM Where: 33415 Western Ave, Union City Who: You and your children, parents, husband/wife, family & friends Why: Because Santa Claus will be there…duhhhhhhhh! Bring: A white elephant gift and a dish to share Sign up: at the front counter!
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WOD December 23, 2014 (Wednesday)
Read More: WOD December 23, 2014 (Wednesday)Complete for time: 200 Burpees and then… Find a 1 Rep Max Thruster Complete for time: 100 Double Unders
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WOD December 23, 2014 (Tuesday)
Read More: WOD December 23, 2014 (Tuesday)Establish a “5 Rep Max” Deadlift *During reps 1 through 5 yours hands must never leave the bar. Try to complete each lift without resting too long at the bottom. and then… Complete for time:1000 Meter Row40 KB or DB Snatch750 Meter Row30 KB or DB Snatch500 Meter Row20 KB or DB Snatch
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Crossfit Holiday Schedule
Read More: Crossfit Holiday ScheduleHere’s the Holiday Schedule… Monday, December 22, 2014 – Regular Schedule CrossFitTuesday, December 23, 2014 – Regular Schedule CrossFit Wednesday, December 24, 2014 – Christmas Eve6:30am Regular Schedule11:00am Gymnastics 12:00pm Regular Schedule 4:00pm and 5:00pm – No Class6:00pm and 7:00pm – No Class Thursday, December 25, 2014 – Christmas DayGym Closed Friday, December 26, 2014…
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Boot Camp Holiday Schedule
Read More: Boot Camp Holiday ScheduleHello Boot Campers!Here’s the Holiday Schedule…Monday, December 22, 2014 – Regular Schedule Boot Camp Tuesday, December 23, 2014 – Regular Schedule Barbell ClubWednesday, December 24, 2014 – Christmas Eve5:30am Regular Schedule (bring a friend)6:00pm Regular Schedule (bring a friend)8:00pm Regular Schedule (bring a friend)Thursday, December 25, 2014 – Christmas DayGym ClosedFriday, December 26, 2014 –…
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WOD December 22, 2014 (Monday)
Read More: WOD December 22, 2014 (Monday)Establish a “10 Rep Max” Front Squat *During reps 1 through 10, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm front squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 10 rep max and then… Complete…
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WOD December 19, 2014 (Friday)
Read More: WOD December 19, 2014 (Friday)Hang Power Snatch3/3/3/3/3/3/3 *Start at 65% of your 1 rep max snatch (full snatch), add 5 to 10 pounds each set. Tabata – Hollow Rocks Complete for time:30 Power Snatch30 Pull Ups
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WOD December 18, 2014 (Thursday)
Read More: WOD December 18, 2014 (Thursday)Back Squat 4×4 @ 70% 2×2 @ 72% 2×2 @ 80% 4×1 @ 85% and then… Complete three rounds for time: 100 Air Squats 500m Row
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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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