Month: August 2018
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RETURN OF INDOOR CLASSES!
Read More: RETURN OF INDOOR CLASSES!Indoor classes are back! Starting Monday November 2, 2020 One World will hold both Indoor & Outdoor classes for CrossFit and Bootcamp! You can pick either class to suit your needs. Class times are the same for both Indoor or Outdoor workouts. One World follows the Alameda County and CDC (Centers for Disease Control &…
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BootCamp Saturdays
Read More: BootCamp SaturdaysOne World is happy to announce the return of BootCamp Saturdays -Bring a friend or family member! Class starts promptly at 07:00AM. You have the option to workout Indoor or Outdoors. Come on down and get your sweat on! -Restrictions apply.
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Light and EASY
Read More: Light and EASYCrossFit One World – OW Fit Strength 10 Min E2MOM Snacth Complex 1 Power Snactch 2 Snatches 2 Snatch Balances or 2 Drop Snatches Power Snatch Snatch Snatch Balance Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 55/ 75 10 Handstand Push up 20 Double Unders 300m Row
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WEAR YOUR COSTUMES…OR ELSE!!!
Read More: WEAR YOUR COSTUMES…OR ELSE!!!CrossFit One World – OW Fit Metcon (Time) “HallowWODeen” 2 Rounds For Time Teams of 2 10 Burpees (Sync’d) 31 American KB Swings (53/35 lb) 10 Burpees (Sync’d) 31 Box Jumps (24/20 in) 10 Burpees (Sync’d) 31 Push Presses (95/75 lb) 10 Burpees (Sync’d) 31 Pull-Ups 10 Burpees (Sync’d) 31 AbMat Sit-Ups 10 Burpees 31…
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A_HALLOW’S EVE
Read More: A_HALLOW’S EVECrossFit One World – OW Fit Metcon (Time) Teams of 2: Establish a 1 Rep Max Ground to Overhead in 8 minutes – Score total combined weight. Then… 4 minutes Max Burpees (1 Person working at a time) for total reps Then… Complete the following: (1 Person working at a time) 60 Thrusters 60 Plate…
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A_FREDDY KRUEGER vs JASON
Read More: A_FREDDY KRUEGER vs JASONCrossFit One World – OW Fit Single Leg Deadlifts EMOM for 10 Minutes Odd-10 Reps Left Leg Even-10 Reps Right LegYou can use dumbbells, kettlebell or barbell Metcon (Time) “FREDDY KRUEGER” 21-15-9 American Kettlebell Swings (70/53) Burpees Rest 3 Minutes “JASON” 100 Squats 5 Pull Ups 75 Squats 10 Pull Ups 50 Squats 15 Pull…
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A_THE GRUDGE
Read More: A_THE GRUDGECrossFit One World – OW Fit Front Squat (E2MOM for 10 mins 5 sets x 5 reps @ 65% 1RM) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball…
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A_PARANORMAL ACTIVITY
Read More: A_PARANORMAL ACTIVITYCrossFit One World – OW Fit Back Squats (5×5) E2MOM for 10 Minutes for 5 Reps @ 70% of 1RM Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 5 Devil’s Press 10 DB Push Press (35/50) 10 DB Front Rack Lunges(not walking) Run 100m RX+ 50/70
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A_THE CONJURING
Read More: A_THE CONJURINGCrossFit One World – OW Fit Annabelle (Time) For Time 50 Russian Kettlebell Swings (35/53) 104 Goblet Squats 50 Russian Kettlebell Swings 104 Kettlebell Ballistic Rows 50 Russian Kettlebell Swings 104 Kettlebell Push Presses 50 Russian Kettlebell Swings 104 Goblet Squats 50 Russian Kettlebell SwingsWith a running clock, as fast as possible perform the prescribed…
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Hang ON
Read More: Hang ONCrossFit One World – OW Fit Strength 10 MIn E2MOM Complex 2 Snatches + 3 Overhead Squats Snatch Overhead Squat Metcon Metcon (Time) Buy in 400m Run 21 – 15- 9 Toes to Bar or Weighted V-ups Overhead Squat 45/35 Cal Row Buy out 400m Run
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Popular Posts
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CrossFit – Fri, Oct 2
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row (switch every :30 w/ a partner) Then Into… 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 10 Trunk Twists 15 Air Squats 10 Alt. Arm Crosses Then Into… 2 ROUNDS (w/ a partner, alternate stations) :30 Row…
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Hypehitters
CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…
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CrossFit – Thu, Oct 1
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 3:00 Row or Ski (easy pace) Then Into… 3 ROUNDS 30 Single Unders 10 Banded Lat Press Downs 8 Scap Pull Ups 10 Hollow Rocks 10 Supermans Then Into… 3 ROUNDS 3 Zombie Rope Climbs (Lay-Stand-Lay) 5 Knee Raises 5 GHDs to Parallel 5 AbMat…