Month: November 2015
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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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Gymnastics September 16, 2015 (Wednesday)
Read More: Gymnastics September 16, 2015 (Wednesday)The “stacked” position is important for handstand work. Harvey is assisting Ron achieve that important -sometimes elusive- position.
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WOD September 16, 2015 (Wednesday)
Read More: WOD September 16, 2015 (Wednesday)Complete 3x @ 70% of your 1rm full snatch:Power Snatch + Snatch + OHSFront Squat 2 x 5 @ 70% of your 1rm front squatComplete for maximum reps:Tabata Deadlifts M315/F225
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WOD September 15, 2015 (Tuesday)
Read More: WOD September 15, 2015 (Tuesday)Complete 1 round for time:60 Calorie Row50 Pistol Squats40 Pull Ups30 HSPU 20 KB Snatch (70/53)10 Burpee Box Jump (40/30)
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WOD September 14, 2015 (Monday)
Read More: WOD September 14, 2015 (Monday)Complete 3x @ 70% of your 1rm full clean: Power Clean + Clean + Split Jerk*Try to complete the sequence with “touch and go” speed Back Squat (3 second pause)3 x 3 @ 70% of your 1rm squat Complete 3 rounds for time:12 Deadlifts9 Hang Power Cleans6 Shoulder To Overhead M185/F135 – 9 Min Cap
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