WOD July 20, 2018 (Friday)

Come Support One World Athletes Saturday, July 21, 2018, at the Battle on the Bay Event in Alameda!!

We have over 30 athletes competing in Alameda tomorrow, come cheer on your fellow athletes and also sign up to volunteer if you are interested!

Address: 800 W Tower Ave, Alameda, California 94501

Skill Work: Pistols
EMOM 6 minutes of 10 Alternating pistols with a kettlebell

Weightlifting: Split Jerk
E2MOM 10 Mins 2 Split Jerks at 85% of your 1 rep max

WOD: 3 Rounds for time – CAP 17 Minutes:

CrossFit – Thu, Jan 16

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit – Wed, Jan 15

CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit – Tue, Jan 14

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…

CrossFit One World