Month: January 2019
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Olympic Weightlifting Program
Read More: Olympic Weightlifting ProgramOlympic Weight Lifting starting October 23, 2016. Olympic lifting is one of the foundational movements in Crossfit, and we will be offering two classes per week to fine tune your technique in both the snatch and clean and jerk. This will be a one-hour session where we will focus on either just the snatch or…
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Goblin n Ghouls 2016
Read More: Goblin n Ghouls 2016Hey One Worlders, our friends at Crossfit San Leandro is hosting the Goblin n Ghouls throwdown on October 22, 2016. Goblin n Ghouls is coming up on Oct 22nd. Teams of 3 and they must consist of 2 women and 1 man. If your interested at don’t have a team yet, please email info@crossfitsl.net we…
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WOD October 21, 2016 (Friday)
Read More: WOD October 21, 2016 (Friday)Tabata Overhead Walking Lunge with bare barbell Bench Press 5-5-5-5-5 5 rounds: 3 Minute AMRAP 10 Box jumps 20/24″ 8 dumbbell snatch 35/50 6 Goblet squats 35/50 1 Minute rest
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Congratulations to Allen John!
Read More: Congratulations to Allen John!Big congratulations to Allen for his 5th Place finish in the men’s rx division at Battle on Sunset 3 in Antioch! You make us proud Allen!
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WOD October 20, 2016 (Thursday)
Read More: WOD October 20, 2016 (Thursday)Tabata Calorie Row EMOM 10 mins 1 Power Clean plus 1 Hang power clean. Note: A good percentage for this would be 70% of your 1 rep max, and as you feel comfortable go ahead and add weight from minute to minute. AMRAP 8 MINS 50 Double Unders 20 Medicine Ball Cleans 14/20
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WOD October 19, 2016 (Wednesday)
Read More: WOD October 19, 2016 (Wednesday)Tabata Overhead Squat with bare barbell EMOM 10 Mins 1 Power Snatch plus 1 Overhead Squat with pause at the bottom WOD “DT” 5 rounds for time 12 Deadlifts 105/155, 9 Hang power Cleans 6 Push Jerks 105/155
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WOD October 18, 2016 (Tuesday)
Read More: WOD October 18, 2016 (Tuesday)EMOM 8 mins Max effort Hand stand, max effort L-sit hold EMOM 10 Mins, Alternating, 1-2 Rope Climbs based on experience level, 2 Paused Back Squats at 60-70% of 1 RM For time: 800 meter run 5 rounds: 5 burpee pull ups, 10 push ups, 15 box jumps 20/24″ 800 meter run
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WOD October 17, 2016 (Monday)
Read More: WOD October 17, 2016 (Monday)EMOM 10 mins 10 -15 Wall balls, 10-15 burpees Split jerk 1-1-1-1-1 For time: 100 Air Squats 100 Russian KB Swings 35/53 100 AB Mat Sit ups 100 Double unders TIME CAP: 18 MINS
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WOD October 14, 2016 (Friday)
Read More: WOD October 14, 2016 (Friday)“EMOM 10 mins [Odd] :30s Double Unders [Even] :30s Seconds of L-Sit” EMOM 12 Mins 2 Back Squats with a pause at the bottom for at least 3 seconds Three rounds for time: 21 wall balls 15 toes to bar 9 HSPU
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WOD October 13, 2016 (Thursday)
Read More: WOD October 13, 2016 (Thursday)Tabata Over head squats with bare barbell EMOM 10 Mins: 1 Snatch pull plus 1 Hang Snatch AMRAP 12 Mins 5 Powersnatch 135/95 10 DL 135/95 400 M Run
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