Month: July 2016
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WOD August 11, 2015 (Tuesday)
Read More: WOD August 11, 2015 (Tuesday)Bench Press3 x 10*Start your first set of 10 at a challenge weight, add weight each set Pull Overs 4 x 8Tricep Ext 4 x 8DB Flys 4 x 8
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Boot Camp August 10, 2015 (Monday)
Read More: Boot Camp August 10, 2015 (Monday)Got a chance to chill with a few Boot Campers after class this morning. I usually just #photobomb their selfies but today I decided to join and even smile.
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WOD August 10, 2015 (Monday)
Read More: WOD August 10, 2015 (Monday)Full Clean 3 x 1 @ 90% of your 1 rep max full clean Back Squat*Take 10 minutes to establish a 20 rep max Complete 9 rds for time:5 Thrusters (95/65)5 Pull Ups*8 minute cap
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Yoga August 9, 2015 (Sunday)
Read More: Yoga August 9, 2015 (Sunday)Mudra (Wikipedia) Sanskrit mudrā, “seal”, “mark”, or “gesture”; a symbolic or ritual gesture in Hinduism and Buddhism. While some mudras involve the entire body (like yoga poses), most are performed with the hands and fingers.
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Lunger
Read More: LungerFrom Lauren Sugayan Hayward Police Sergeant Scott Lunger was shot and killed Wednesday, July 22, 2015 during a traffic stop and the One World community is coming together to remember a hero. “Fallen HPD Sgt Lunger was a former colleague of mine at HPD. The San Leandro SWAT team came up with his wod to…
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WOD August 7, 2015 (Friday)
Read More: WOD August 7, 2015 (Friday)Split Jerk2 x 1 @ 90% of your 1 rep max split jerkOverhead Squat2 x 1 @ 90% of your 1 rep max OHSAMRAP – 6 Minutes HSPU AMRAP – 6 Minutes Wall Balls (20/14)
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WOD August 6, 2015 (Thursday)
Read More: WOD August 6, 2015 (Thursday)Complete 10 rounds for time:100m Run100m Plate Carry (45/25)10 Box Jumps*Spend the first 15 minutes of class foam rolling and becoming flexible
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Gymnastics August 5, 2015 (Wednesday)
Read More: Gymnastics August 5, 2015 (Wednesday)Gymnastics movements can be modified for just about all body types. It’s a matter of working at it. Work at it, but have fun with it! Christina has been training Wednesdays for a little over 2 months (on and off). She had no prior gymnastics experience. Today, she hit an assisted handstand. Then, she held…
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WOD August 5, 2015 (Wednesday)
Read More: WOD August 5, 2015 (Wednesday)Full Snatch3 x 1 @ 90% of your 1 rep max full snatchComplete for time:25 Overhead Squats (95/65)30 Hang Power Snatch (95/65)35 American Swings (70/53)40 Toes to Bar
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WOD August 4, 2015 (Tuesday)
Read More: WOD August 4, 2015 (Tuesday)Bench Press10-8-6-4-2-1-1-1-1-1*Start your set of 10 at a challenge weight, add weight each setComplete for time:Team of 4 to 61.5 Mile Prowler Push*Coaches pick teams and weight for each prowler. ABSOLUTELY no experienced members should be teamed up with members lacking the same CF experience. Only 2 people can push at a time. No time…
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CrossFit – Sun, Nov 8
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CrossFit – Fri, Nov 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…