Category: WOD
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WOD September 12, 2018 (Wednesday)
Read More: WOD September 12, 2018 (Wednesday)Weightlifting: Press Complex 5 x 2 Push Press + 2 Push Jerk @ 75-85% of your 1 rep max WOD: 5 Rounds for Time 12 Deadlifts at 105/155 9 Hang Cleans 6 Shoulder to Overhead 400 M Run after each round
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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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CrossFit – Sun, Dec 1
CrossFit One World – CrossFit Overhead Squat Snatch Balance (12 Min E2MOM 3 Snatch Balance @ 25% Hang Power Snatch 3 Overhead Squat) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power…
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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…