Month: October 2018
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WE ARE PREPARED!
Read More: WE ARE PREPARED!Dear One World Family, As you may have already heard, Alameda County (our county) is one of six Bay Area counties that have issued a “shelter-in-place order”, a legal order directing residents to stay at home in an unprecedented move to prevent the spread of coronavirus COVID-19. Effective tonight at midnight, March 17, 2020 thru…
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WOD March 16, 2020 (Monday)
Read More: WOD March 16, 2020 (Monday)Gym Workout 16 Min EMOM ODD: 5 T2B Even: 10 Hang Power Snatch 65/95 *If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch WOD: 5 RFT 16 WB 14/20 12 Burpee Box Jump Overs 8 WB…
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WOD March 13, 2020 (Friday)
Read More: WOD March 13, 2020 (Friday)Freaky Friday (For Time) 10 Back Squats 155/225 1000M Row 10 Back Squat 185/255 *From rack WOD: 15 Min AMRAP 50 DU 30 Pull Ups 10 Push Ups 30 Sit Ups 50 Air Squat EMOM – 5 burpee
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WOD March 12, 2020 (Thursday)
Read More: WOD March 12, 2020 (Thursday)WOD: 7 x E2MOM 10 Deadlift 155/225 12-16 Alt Pistols WOD: 12xEMOM Min 1: Max KBS 35/50 Min 2: Max Goblet Squat Min 3: Max Cal Row RX+ – 70/50
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WOD March 11, 2020 (Wednesday)
Read More: WOD March 11, 2020 (Wednesday)Weightlifting: Power Clean 6 x E2MOM 2 x 1 P Clean +3 F Squat @ 60% 2 x 1 + 3 @ 70% 2 x 1 + 3 @ 80% WOD: Evil Twin, Good Twin (For Time) As a Team of 2 Complete the Following: 11 Min AMRAP 25 BMUP or T2B 50 Cal Row…
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WOD March 10, 2020 (Tuesday)
Read More: WOD March 10, 2020 (Tuesday)Strength: Thruster 10 Min to work to 3 RM WOD: 25-20-15-10-5 (For Time) WB 25 DU between each round
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WOD March 9, 2020 (Monday)
Read More: WOD March 9, 2020 (Monday)For Time: 5 x 400M Run Rest :30 between each round WOD: 15 Min AMRAP 15 DBx2 Burpee Box Step Overs 15 T2B Rx+ BMUP
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WOD March 6, 2020 (Friday)
Read More: WOD March 6, 2020 (Friday)WOD: For Time 30 Devils Press 35/50 Rx+ 50 Devil’s Press 35/50 WOD: 21-18-15-9 (For Time) HSPU Box Jumps 1 Rope Climb each round
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WOD March 5, 2020 (Thursday)
Read More: WOD March 5, 2020 (Thursday)Weightlifting: Snatch + OHS 6 x E2MOM 2 Snatch + 3 OHS *starting @ 60% *if possible add weight each round WOD: 15 Min AMRAP 50M Cross Carry 20 Goblet Squats 35/50 10 Dips
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WOD March 4, 2020 (Wednesday)
Read More: WOD March 4, 2020 (Wednesday)WOD: 15 Min AMRAP 5 Man Makers 35/50 10 Air Squat 15 Weighted Sit Ups w/ DBx1 Then WOD: 5 RFT 15 WB 15 Cal Row *Rest :30 between each round
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CrossFit – Sat, Nov 7
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
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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…
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Hype Hitters – Thu, Nov 5
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…