Month: September 2015
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WOD September 24, 2015 (Thursday)
Read More: WOD September 24, 2015 (Thursday)Snatch 2 x 2 @ 75% of your 1rm snatch, add a 3 sec. pause at the top of the kneeOverhead Squat 4 x 3 @ 70% of 1rm overhead squatSplit JerkFind a 3 rep max (7 min cap)
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Gymnastics September 23, 2015 (Wednesday)
Read More: Gymnastics September 23, 2015 (Wednesday)Why does stretching so hard?! We power through wods, lift heavy weights, and do other crazy stuff. Most of us don’t take the time to stretch out before and after the wods. Being flexible and having good range of motion reduces the risk of injuries. A few minutes of stretching will make your body feel…
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WOD September 23, 2015 (Wednesday)
Read More: WOD September 23, 2015 (Wednesday)Power Clean (touch and go speed)3 x 3 @ 70% of your 1rm cleanComplete 3rds for time:800m Run40 Double Unders10 STRICT Pull Ups
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WOD September 22, 2015 (Tuesday)
Read More: WOD September 22, 2015 (Tuesday)Snatch Grip Deadlift3 x 3 @ 75-80% of 1rm snatch, 3 sec. pause at the top of the kneeThruster (from rack)3 x 5 start at 60% of your 1rm clean & jerk. Add weight each setComplete 4rds for time:20 American Swings15 Toes To Bar 10 Box Jumps
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WOD September 21, 2015 (Monday)
Read More: WOD September 21, 2015 (Monday)Hang Squat Clean (top of knee)3 x 2 @ 70-75% of 1rm full cleanBack Squat 3 x 8 @ 70-75% of 1rm back squatAMRAP – 10 Minutes 10 Weighted Pistols5 Burpee Pull Ups*You pick weight for pistols
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Yoga September 20, 2015 (Sunday)
Read More: Yoga September 20, 2015 (Sunday)A morning sit in meditation and quietness while the sun breaks a warm smile over the water’s stillness in the lake sets my baseline. When the events of my day become wavering and turbulent, I will remember to breathe and bring myself back to this state of peacefulness and tranquility. Hari om, shanti, shanti, shanti.
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Lift Up Autism September 19, 2015 (Saturday)
Read More: Lift Up Autism September 19, 2015 (Saturday)Get Heroic One Worlders! Lift Up Autism Saturday, September 19, 2015 at 09:00 am Crossfit One World 33415 Western Avenue, Union City, CA 94587 Registration Information: https://www.eventbrite.com/e/crossfit-one-world-lift-up-autism-tickets-18055942811 About Lift Up Autism: Two years ago, on October 19, 2013 Josh Everett, TrainHeroic, and the more than 350 boxes in the CrossFit community rallied together in spectacular…
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WOD September 18, 2015 (Friday)
Read More: WOD September 18, 2015 (Friday)Start your warm up sets at 50% to 60% of your 1rm jerk, add weight each set. Complete the following 2x @ a heavy challenge weight Push Press + Push Jerk + Split Jerk Bench Press2 x 8 @ 70% of your 1rm bench press Complete 3 rounds for time:10 Overhead Squats 10 Sumo Deadlift…
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Fitness Wave
Read More: Fitness WaveFitness Wave NorCal is back in the house!! As you all know, Fitness Wave NorCal is one of the most trusted and proven ways of Hydrostatic Testing (body fat). Their information is accurate, valuable and very important. Please see the link for more details and registration: http://www.fitnesswavenorcal.com/
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WOD September 17, 2015 (Thursday)
Read More: WOD September 17, 2015 (Thursday)Parachute Sprints 100m x 16Rest as needed. Parachutes are located in the cubbies in the back of the gym
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