Month: December 2024
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Battle on the Bay 2016
Read More: Battle on the Bay 2016Hey everyone! Battle on the Bay Triple Series is this Saturday in Alameda! One World has several teams going. They include Lyn, Monique, Eva, David, Herbie, and Rey. Come out and and cheer them on!
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2016 AAU Kindred Norcal Weight Lifting & Power Lifting Championships
Read More: 2016 AAU Kindred Norcal Weight Lifting & Power Lifting ChampionshipsHey One Worlders! Art Zambrano is putting a together a One World Powerlifting team for this competition. Hit up Art if you want to be a team member. The competition is on July 9-10. Your weight class will determine which day you compete. The AAU Strength Sports will be held at CrosFit Kindred. It is…
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WOD July 12, 2016 (Tuesday)
Read More: WOD July 12, 2016 (Tuesday)Tabata Hand stand hold either free standing or on the wall. Dead Lift 3-3-3-3-3 Work up to a heavy triple for the day start with around 50% For time: Helen- 3RFT 400 m run 21 KB swings 12 pull ups
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WOD July 11, 2016 (Monday)
Read More: WOD July 11, 2016 (Monday)EMOM 10 minutes one power clean plus two push press pick a challenging weight Back squats 5-5-5-5-5 work up to a heavy set of 5 while maintaining good form. For time: 21-15-9 Calorie Row Thrusters 95/ 65 Rx
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WOD July 8, 2016 (Friday)
Read More: WOD July 8, 2016 (Friday)EMOM 10 Mins – 5 strict press For time: 100 Kettle bell swings At the top of each minute do 5 burpees. 53/35 Challenge weight 70/44
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WOD July 7, 2016 (Thursday)
Read More: WOD July 7, 2016 (Thursday)Muscle up Skill work and Pistol Skill work EMOM 10 Odd 5-10 Kipping swings Even 30 seconds plank hold 50-40-30-20-10 Double unders Squat Clean thruster (cluster)135/95 10-8-6-4-2
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WOD July 6, 2016 (Wednesday)
Read More: WOD July 6, 2016 (Wednesday)Tabata Front Squats at 50-60% of max, score is total reps. No rack For Time: 1 Mile run Rest 5 mins 100 Ab mat sit ups
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WOD July 5, 2016 (Tuesday)
Read More: WOD July 5, 2016 (Tuesday)EMOM 10 mins max HSPU hold L- Sit hold Split Jerk 2-2-2-2-2 Work up to a heavy double for the day make sure to maintain consistent form For Time: 21-18-15-12-9-6-3 Air Squat Power Clean 115/75 Rx
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WOD July 4, 2016 (Monday)
Read More: WOD July 4, 2016 (Monday)Tabata Pull ups , your score is going to be the lowest number of the reps in the round Back squat 10-10-10-10 Work up to a heavy set of 10 back squats for the day. For time: 21-15-9 Dead Lift 225/155 Rx Burpees
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WOD July 1, 2016 (Friday)
Read More: WOD July 1, 2016 (Friday)EMOM 12 Mins Alternating 1 Rope Climb, 5 Dead Lifts @ 65-70% 5 Rounds with 1 minute on each station,score is total reps Toe to bar Two arm dumbbell hang squat clean 45/30 lb Row for calories Rest
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CrossFit – Mon, Jan 13
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (5 Rounds for reps) 15 Min E3MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50
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CrossFit – Sun, Jan 12
CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…
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CrossFit – Sat, Jan 11
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…