Category: WOD
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9-11: We Will Not Forget
Read More: 9-11: We Will Not ForgetWe will not Forget the 2,977 people killed in the terror attacks of September 11, 2001 at the World Trade Center site, near Shanksville, Pa., and at the Pentagon, as well as the six people killed in the World Trade Center bombing in February 1993. “If we learn nothing else from this tragedy, we learn…
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WOD September 11, 2018 (Tuesday)
Read More: WOD September 11, 2018 (Tuesday)9-11: Never Forget Gymnastics: Muscle-Ups (5×3) attempts of rx, scaled, seated, supported Weightlifting: Back Squats (5, 3, 1) 5@75% 3@85% 1@90% WOD: Cindy or Mary RX: Cindy – 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats RX+: Mary 20-Minute AMRAP 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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WOD September 10, 2018 (Monday)
Read More: WOD September 10, 2018 (Monday)Warm-up: Max Height Box Jump Max Height Box Jump (Distance) Weightlifting:Clean 7 x 2 hang clean + 1 clean @ 80% of your 1 rep max WOD: 4 Rounds for Time 5 Snatches 75/115, 95/135 10 box jump 20/24, 24/30 15 WB 14/20, 20/30
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September 8, 2018 – Annual Picnic
Read More: September 8, 2018 – Annual PicnicSave the Date! September 8, 2018, get ready to have some fun in the sun for our Annual One World Picnic! Veterans Park 4525 Dyer Street Union City Time: 11:30am to 5:00pm Bring a dish or a drink to share!!
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WOD September 7, 2018 (Friday)
Read More: WOD September 7, 2018 (Friday)Warm-up: Ring Dips (5, 10, or 15) Work on dip technique and strength. Depending on ability build up to a set of 5, 10, or 15. Weightlifting: Front Squat 5×5 @ 75%+ Front Squats WOD: E4MOM 500 meter row 10 deadlift 155/205 5 ring dips
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WOD September 6, 2018 (Thursday)
Read More: WOD September 6, 2018 (Thursday)Warm-up: Shoulder and hip mobility Weightlifting: Hang Snatch 6 x 2 @ 70%+ Hang Snatch WOD: For Time 800 meter run 50 Push Ups 50 Weighted Sit Ups (45/25) 800 meter run
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WOD September 5, 2018 (Wednesday)
Read More: WOD September 5, 2018 (Wednesday)Capacity: Row 5x250M row, 1:1 rest Weightlifting: Press Complex 5 x 2 Strict Press + 2 Push Press @ 75-85% WOD: 5 Rounds for Time 10 Thrusters 65/95 15 KBS 35/53
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WOD September 4, 2018 (Tuesday)
Read More: WOD September 4, 2018 (Tuesday)Warm-up: Tabata Double-Unders (Tabata) Weightlifting: Back Squat (3 x 3 @ 80-90%) WOD: EMOM for 20 Minutes of Even: 30 Double Unders Odd:10 OHS 55/75
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September 3, 2018 Labor Day Hours
Read More: September 3, 2018 Labor Day HoursLabor Day Schedule Change: One World Self Defense and Fitness will have modified class hours in observance of Labor Day. Boot Camp 07:30 am class Masters CrossFit 08:30 am class Krav Maga 11:00 am class CrossFit 10:00 am class Open Gym 10:00 am to 12:00 pm All other classes are cancelled. We will resume normal…
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WOD September 3, 2018 (Monday)
Read More: WOD September 3, 2018 (Monday)Hotshots 19 (For Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Scaling: This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes. Intermediate Option 6 rounds for time of: 30 squats 19 power cleans…
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CrossFit – Sat, Nov 30
CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest
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CrossFit – Fri, Nov 29
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…