Month: December 2014
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WOD May 31, 2016 (Tuesday)
Read More: WOD May 31, 2016 (Tuesday)STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN
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Murph Challenge 2016
Read More: Murph Challenge 2016On Memorial Day, May 30, 2016, pickup your weighted vest or body armor because it’s time for the Murph Challenge at ONE WORLD! Gym opens at 10:00 Workout starts at 10:30 POTLUCK TO FOLLOW. Please bring your favorite dish to share! MURPH: 1 mile run in weighted vest or body armor 100 pull-ups 200 push-ups…
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WOD May 27, 2016 (Friday)
Read More: WOD May 27, 2016 (Friday)STRENGTH: 3X3 DEADLIFTS +5# *NO DROPPING THE BAR DURING THE SETS. TRY NOT TO BOUNCE THE BAR. WOD: NASTY GIRLS 3 RFT 50 SQUATS 7 MUSLCE UPS 10 HANG POWER CLEANS 95/135
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WOD May 26, 2016 (Thursday)
Read More: WOD May 26, 2016 (Thursday)OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH. START WITH EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 SNATCH (NOT POWER) OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 65%. ADD WEIGHT EACH LIFT WOD: 3 RFT: 5 STRICT PRESS 55/85 30 ABMAT SIT UPS 20 CALORIE ROW *NOTES FOR…
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WOD May 25, 2016 (Wednesday)
Read More: WOD May 25, 2016 (Wednesday)STRENGTH: 3X3 BENCH PRESS +5# TEAM WOD (TEAM OF 3) *400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES) FOR TIME: *50 BURPEES (SYNCRO ALL 3) *200 DOUBLE UNDERS (TOTAL) (1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED *50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR…
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WOD May 24, 2016 (Tuesday)
Read More: WOD May 24, 2016 (Tuesday)STRENGTH 3X3 FRONT SQUAT +5# AXLE BAR* START WITH UNLOADED MEN AND WOMENS AXLE BAR (ADD WEIGHT IF TIME PERMITS). TAKE 10 MINUTES FOR *DEADLIFT *CLEAN & HANG CLEAN *PRESS, PUSH PRESS & JERK *OVERHEAD SQUAT *FRONT RACK LUNGE STEPS *OVER HEAD LUNGE STEPS *OVERHEAD WALK WOD: 5 RFT *2 TIRE FLIPS *100M RUN *20 PUSH BALLS 14/20 *100M RUN
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WOD May 23, 2016 (Monday)
Read More: WOD May 23, 2016 (Monday)OLY SKILL: CLEAN COMPLEX LEAD BY THE COACH. START WITH AN EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 CLEAN (NOT POWER) *1 SPLIT JERK OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 65%. ADD WEIGHT EACH LIFT EMOM: 12 MINUTES (6 ROUNDS) MINUTE 1:…
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The FitExpo May 21-22, 2016
Read More: The FitExpo May 21-22, 2016Hey everyone!Art Zambrano will be competing at FitExpo on Sunday May 22, 2016. The competition is at the San Jose Convention Center. There are flyers with discount coupons at the front desk. You can also find out more info on their website www.thefitexpo.com Go show your support for Art! Contact Art for his lift times.
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Contra Costa Throwdown Partners Edition 2016
Read More: Contra Costa Throwdown Partners Edition 2016May 22nd 2016!!!We are BACK! and this year we are adding a PROGRESSIVE Prize FUND$$$$! What this means to you and your teams, The more people that sign up the bigger the cash prize will be for your division. 3 Workouts plus final – we will release all workouts early. Minimum 4 weeks ahead of…
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Mental Health Awareness WOD May 21, 2016
Read More: Mental Health Awareness WOD May 21, 2016May is mental health awareness month! Join Crossfit One World on May 21, 2016 (Armed Forces Day & mental health awareness month) for a WOD & stigma-fighting awareness raiser. “Becky”For Time complete:800 meter run30 squat snatches 95/65 pounds400 -meter run30 hang cleans 95/65 pounds200-meter run30 back squats 95/65 pounds400-meter run30 push ups800-meter run30 pull ups(Newbies:…
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CrossFit – Fri, May 15
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s Hollow Rocks Min 2…
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CrossFit – Thu, May 14
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
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CrossFit – Wed, May 13
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…