Category: WOD
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WOD November 23, 2015 (Monday)
Read More: WOD November 23, 2015 (Monday)Monday November 23, 2015 Snatch 6 x 1 @ 85% of your 1rm snatch Back Squat 4 x 5 @ 72% + 20lbs Front Rack Lunges 4 x 10 @ 55 – 60% of your 1rm c/j DB Row 3 x 16 35#, 40#, 50#
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Congratulations Allen & Chris!
Read More: Congratulations Allen & Chris!Stepping up to the plate and knocking it out of the park!!! Allen John and Chris Hinton took 3rd place in today’s Jigsaw Competition. That is a huge step in the right direction for them and a big confidence builder. It’s good to have them on the team! Great jobs guys!
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Weekend Competitions November 2015
Read More: Weekend Competitions November 2015If you have some free time please come out to the CrossFit Jigsaw Competition tomorrow morning. The teams representing OW are: Allen John and Chris Hinton David Gora and Josh Honahnie Lyn and Art are volunteer judges, and I’ll be there to shout and cheer everyone on! The first heat starts at 9am. Also, Coach…
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Jigsaw Throwdown 2015
Read More: Jigsaw Throwdown 2015Hey One Worlders! It’s that time of year again to support Crossfit Jigsaw in their 3rd annual Throwdown! This year all proceeds will benefit California School for the Deaf Athletic Department THROWDOWN DETAILS: Saturday November 21, 2015, 9am – 2pm Crossfit Jigsaw 42670 Albrae Street Fremont, Ca 94538 *Male division 16 teams, Female division 16…
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Deuces Wild 2015
Read More: Deuces Wild 2015Coach Chris and Coach Lindsey Will be competing at the Deuces Wild 2015 this weekend: We are excited to announce Deuces Wild 2015, the FIFTH edition of our successful two-person fitness competition. Partner selection will be male/female partners, and you can build a “super team”. We are NOT requiring teams to come from the same…
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WOD November 20, 2015 (Friday)
Read More: WOD November 20, 2015 (Friday)Back Squat 1 x 3 @ 85%1 x 5 @ 75% Sumo Deadlift1 x 3 @ 80%2 x 8 @ 70% – 75% Complete for time:600m Prowler SprintMen 135#Women 95#
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WOD November 19, 2015 (Thursday)
Read More: WOD November 19, 2015 (Thursday)Max Calorie Row*Rotate after non-rowing partner has completed 25 Wall Balls and 25 HSPU
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Gymnastics November 18, 2015 (Wednesday)
Read More: Gymnastics November 18, 2015 (Wednesday)The balance beam. Irene makes the moves look graceful and smooth on the low beam. Add 4 feet to it and everything changes!
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WOD November 18, 2015 (Wednesday)
Read More: WOD November 18, 2015 (Wednesday)Snatch + Snatch Balance + OHS4 x 1 @ 60% – 70% of your 1rm snatch 2 Push Press + 1 Push Jerk4 x 1 @ 65% of your 1rm C/J *Complete 4rds for time:400m Run25 American KB Swings (70/53)
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WOD November 17, 2015 (Tuesday)
Read More: WOD November 17, 2015 (Tuesday)EMOM – 5 Minutes 1 Power Clean + 3 Thrusters @ 65% of your C/J Front Squat 5 x 2 @ 80% *AMRAP – 11 Minutes 7 Power Cleans 7 Thrusters7 Burpees (95/65)
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…