Month: November 2024
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WOD January 31, 2017 (Tuesday)
Read More: WOD January 31, 2017 (Tuesday)EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar
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WOD January 30, 2017 (Monday)
Read More: WOD January 30, 2017 (Monday)EMOM: 6 minutes Burpees Rx 10 burpees, Rx+ 13 burpees E2MOM: 10 minutes 5 Front Squat @ 75% of 1rm AMRAP: 12 minutes 21 Kettle bell swings 35/53lbs 15 Goblet squats 9 Double unders
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WOD January 27, 2017 (Friday)
Read More: WOD January 27, 2017 (Friday)Push Press: E3MOM 12 Minutes 2 Push press at 90% of 1rm WOD: 3 Rounds *1 minute at each station* Wall balls 14/20lbs Rx, 20/30 lbs Rx+ Toes to bar Thrusters 65/95 lbs Rx, 85/115 Lbs Rx+ Double unders Calorie row *Rest 1 minute*
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WOD January 26, 2017 (Thursday)
Read More: WOD January 26, 2017 (Thursday)Deadlift: E3MOM for 12 minutes, 2 DL at 90% of 1rm WOD: “HEAVY HELEN” 3 Rounds for time: 400 meter run 21 KB swings 16/24 Kg Rx, 24/32 Kg Rx+ 12 Kipping pull ups, Rx+: 12 Chest to bar pull ups
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WOD January 25, 2017 (Wednesday)
Read More: WOD January 25, 2017 (Wednesday)Skill Work Peg Board and Kipping Ring Muscle up practice. Muscle-ups: work up to max set in 6 minutes Hang Snatch: E2MOM 10 minutes. Preform 2 hang squat snatch work at 75-80% 1rm squat snatch AMRAP: 8 minutes 3, 6, 9, 12, …* Clean and Jerk 95/135 lbs Rx, 105/155 lbs Rx+ With 10 toes…
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WOD January 24, 2016 (Tuesday)
Read More: WOD January 24, 2016 (Tuesday)Bench Press: E3MOM 12 Minutes 2 Reps @ 90% of 1 rm Four Rounds for time: 6 Hang Squat Clean 95/135 Rx 10 Rings Dips
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WOD January 23, 2017 (Monday)
Read More: WOD January 23, 2017 (Monday)2 Back Squat: E3MOM (Every 3 mins on the minute) 12 Minutes @ 90% 1RM BS AMRAP: 13 Minutes 30 Deadlifts Rx: 155/225 30 Wall-ball shots 14/20 30 Calorie row 30 Hand release push ups Rx+: Hand stand push ups
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WOD January 20, 2017 (Friday)
Read More: WOD January 20, 2017 (Friday)Weightlifting: EMOM for 12 minutes of 4×3 Push Press at 85% of your 1 RM Metcon: AMRAP for 11 of Hang Power Snatch (Rx: 95/56 Rx+: 115/85 Rx) 30 Double Unders (Rx+: 40 Double Under) This is a couplet that will keep you moving the entire of the 11 min WOD. Relax your shoulders on…
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WOD January 19, 2017 (Thursday)
Read More: WOD January 19, 2017 (Thursday)Deadlift (EMOM 12 mins 3 Deadlifts at 85% of your 1 RM DL) Metcon : 5 Rounds for Time (cap 30 minutes) Run 400 Meter Row 500 Meters This is a bench mark WOD and all about consistency in your splits across the 400 m runs and the 500 rows. Push hard as always in…
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One World’s Valentines Throw down!
Read More: One World’s Valentines Throw down!Hey Bay Area! On February 19, 2017, One World will be hosting a Valentine’s Throw Down supporting the American Cancer Society in the Relay for Life! This a couples competition -one male, one female in both the Rx and Scaled division. $80 per couple. Proceeds will go to the American Cancer Society. Contact us at…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box
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CrossFit – Fri, Nov 15
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 16 DB Reverse Lunges (Two DB) 10 Sprawls 15 American KB Swings Rx…