Month: April 2021
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WOD December 21, 2016 (Wednesday)
Read More: WOD December 21, 2016 (Wednesday)EMOM: 12 minutes Minute 1: 3 Deadlift at 65-70% 1rm Minute 2: 1 Rope climb For Time: 21-18-15-12-9-6-3 Deadlift 135/185# Goblet squat 24/32kg Time cap: 17 minutes
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WOD December 20, 2016 (Tuesday)
Read More: WOD December 20, 2016 (Tuesday)Warm-up Coaches choice or: 3 rounds: -10 burpees -10 walking lunges -10 mountain climbers EMOM 12 minutes: 1 Power Snatch + 1 OHS *65-70% of your best power snatch + 1 over head squat combo Metcon “Randy” For Time: 75 Power Snatches 55/75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and…
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Crossfit Open 2017
Read More: Crossfit Open 2017Hey One Worlders! Crossfit Open 2017 starts in a little over 2 months! Registration starts on January 12, 2017. You will be competing against everyone in your age division. You need an account with Crossfit.com if you want to post in their leader board. Here’s the Open schedule: 17.1 Feb 23-27 17.2 March 2-6 17.3…
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NorCal Masters January 28 & 29, 2017 (Saturday & Sunday)
Read More: NorCal Masters January 28 & 29, 2017 (Saturday & Sunday)Hey One Worlders! The 7th-annual TJ’s Gym NorCal Masters competition is January 28 & 29, 2017 (Saturday & Sunday) at Craneway Pavilion, 1414 Harbour Way South in Richmond. Diane, Ron, Kelly and Maria will be competing in their respective masters division. Lyn is an official judge at the event. NorCal Masters competition is a world-renowned…
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WOD December 19, 2016 (Monday)
Read More: WOD December 19, 2016 (Monday)Tabata: Overhead KB walk across gym floor Rx: 24/16kg *Switch hand each tabata round Strict Press 1-1-1-1-1 *From rack. Go for heavy single Metcon: *With a running clock Minute 1: Max lateral Burpee over the bar 65/95# *Rest 1 minute Minute 2: -If you score 17 or more reps on the later burpee overs, you…
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WOD December 16, 2016 (Friday)
Read More: WOD December 16, 2016 (Friday)Overhead Squat: 2-2-2-2-2 For Time: 50-40-30-20-10 Med-ball cleans 20/14 Med-ball sit ups 20/14 RX+ 30/20 Time Cap: 15 Minutes
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WOD December 15, 2016 (Thursday)
Read More: WOD December 15, 2016 (Thursday)Tabata: Handstand Hold EMOM: 10 Minutes 3 Bench press @ 70% 1rm For Time: 50 Wall balls 20/14 400m Run 50 Russian KB swings 32/24kg 400m Run Time Cap: 14 Minutes
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WOD December 14, 2016 (Wednesday)
Read More: WOD December 14, 2016 (Wednesday)Front Squat: 3-3-3-3-3 AMRAP: 10 Minutes 5 Power cleans 185/125 3 Front squat 185/125 1 Push jerk 185/125 *Work @ 80% of your 1rm if you can not RX
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WOD December 13, 2016 (Tuesday)
Read More: WOD December 13, 2016 (Tuesday)Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes
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WOD December 12, 2016 (Monday)
Read More: WOD December 12, 2016 (Monday)EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006
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