Month: September 2015

CrossFit One World – CrossFIT Announcement Due to Alameda County re-entering the purple tier by order of Governor Newsom, classes are now moved outside with weather permitting. Due to these changes, classes may be cancelled with short notice. We ask that you be patient and flexible with us while we navigate the current situation. Please…

CrossFit One World – OW Fit Strength 10 Mins E2MOM 2 Power Snatch 3 Overhead Squats @ 68%-70% 1 RM Snatch Power Snatch Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Ground to Overhead 95/65 15 Lateral Burpee 20 Cal Row

CrossFit One World – OW Fit Strength 10 Min E2MOM 5 Back Squat with 3 Sec Pause at the bottom @ 68%-70% 1 RM Back Squat Back Squat Metcon Metcon (6 Rounds for time) 18 Min WOD Set 1_ 4 Mins to Complete the following 10 Jumping Air Squat 20 Abmat Sit Ups 400m Run…

CrossFit One World – OW Fit Metcon (Time) Teams of 2 For Time 300 Russian Kettlebell Swings (35/53) (You go I go) Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc. *Can work at the same time to complete burpees…

CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Snatch or Power Snatch within 20 Mins Snatch Power Snatch Metcon Is All About the DB (5 Rounds for reps) Fight Gone Bad Style 5…

CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Deadlift within 25 Mins Deadlift Metcon Metcon (Time) For Time 15-12-9-6-3-1 Thrusters 95/135 Deadlift 100m Run

CrossFit One World – OW Fit Strength The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY Establish a 1 Rep Max Clean or Power Clean within 20 Mins Clean Power Clean Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Box Jump 20/24 20…