Month: May 2021
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WOD June 1, 2016 (Wednesday)
Read More: WOD June 1, 2016 (Wednesday)STRENGTH: STRICT PRESS *EMOM 5 MINUTES 1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER AMPAP 12 MINUTES *10 D-BALL SLAMS *10 TOES TO BAR…
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WOD May 31, 2016 (Tuesday)
Read More: WOD May 31, 2016 (Tuesday)STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN
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Murph Challenge 2016
Read More: Murph Challenge 2016On Memorial Day, May 30, 2016, pickup your weighted vest or body armor because it’s time for the Murph Challenge at ONE WORLD! Gym opens at 10:00 Workout starts at 10:30 POTLUCK TO FOLLOW. Please bring your favorite dish to share! MURPH: 1 mile run in weighted vest or body armor 100 pull-ups 200 push-ups…
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WOD May 27, 2016 (Friday)
Read More: WOD May 27, 2016 (Friday)STRENGTH: 3X3 DEADLIFTS +5# *NO DROPPING THE BAR DURING THE SETS. TRY NOT TO BOUNCE THE BAR. WOD: NASTY GIRLS 3 RFT 50 SQUATS 7 MUSLCE UPS 10 HANG POWER CLEANS 95/135
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WOD May 26, 2016 (Thursday)
Read More: WOD May 26, 2016 (Thursday)OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH. START WITH EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 SNATCH (NOT POWER) OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 65%. ADD WEIGHT EACH LIFT WOD: 3 RFT: 5 STRICT PRESS 55/85 30 ABMAT SIT UPS 20 CALORIE ROW *NOTES FOR…
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WOD May 25, 2016 (Wednesday)
Read More: WOD May 25, 2016 (Wednesday)STRENGTH: 3X3 BENCH PRESS +5# TEAM WOD (TEAM OF 3) *400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES) FOR TIME: *50 BURPEES (SYNCRO ALL 3) *200 DOUBLE UNDERS (TOTAL) (1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED *50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR…
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WOD May 24, 2016 (Tuesday)
Read More: WOD May 24, 2016 (Tuesday)STRENGTH 3X3 FRONT SQUAT +5# AXLE BAR* START WITH UNLOADED MEN AND WOMENS AXLE BAR (ADD WEIGHT IF TIME PERMITS). TAKE 10 MINUTES FOR *DEADLIFT *CLEAN & HANG CLEAN *PRESS, PUSH PRESS & JERK *OVERHEAD SQUAT *FRONT RACK LUNGE STEPS *OVER HEAD LUNGE STEPS *OVERHEAD WALK WOD: 5 RFT *2 TIRE FLIPS *100M RUN *20 PUSH BALLS 14/20 *100M RUN
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WOD May 23, 2016 (Monday)
Read More: WOD May 23, 2016 (Monday)OLY SKILL: CLEAN COMPLEX LEAD BY THE COACH. START WITH AN EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 CLEAN (NOT POWER) *1 SPLIT JERK OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 65%. ADD WEIGHT EACH LIFT EMOM: 12 MINUTES (6 ROUNDS) MINUTE 1:…
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The FitExpo May 21-22, 2016
Read More: The FitExpo May 21-22, 2016Hey everyone!Art Zambrano will be competing at FitExpo on Sunday May 22, 2016. The competition is at the San Jose Convention Center. There are flyers with discount coupons at the front desk. You can also find out more info on their website www.thefitexpo.com Go show your support for Art! Contact Art for his lift times.
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Contra Costa Throwdown Partners Edition 2016
Read More: Contra Costa Throwdown Partners Edition 2016May 22nd 2016!!!We are BACK! and this year we are adding a PROGRESSIVE Prize FUND$$$$! What this means to you and your teams, The more people that sign up the bigger the cash prize will be for your division. 3 Workouts plus final – we will release all workouts early. Minimum 4 weeks ahead of…
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Hype Hitters – Thu, Mar 19
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CrossFit – Thu, Mar 19
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 2 Hang Squat Cleans + 1 Split Jerk build…
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CrossFit – Wed, Mar 18
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…