Month: October 2021
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WOD March 3, 2017 (Friday)
Read More: WOD March 3, 2017 (Friday)Crossfit Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Rx: Men use…
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WOD March 2, 2017 (Thursday)
Read More: WOD March 2, 2017 (Thursday)Tabata: Kipping swings on the bar E2MOM: 10 minutes 3 Over head squats at 85% of 1rm snatch AMRAP: 12 Minutes 10 Calorie row 10 Medicine ball cleans 20 Meters uneven kettle bell walk Rx: 24-32 kg, 16-24 kg 10 pull ups 20 Meters uneven kettle bell walk
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WOD March 1, 2017 (Wednesday)
Read More: WOD March 1, 2017 (Wednesday)EMOM: 6 minutes 1 Ring muscle up plus 5 dips at the top EMOM: 12 minutes Alternating 12 Mins 2 DL at 80%, Rope climb RX+ : 2 Rope climbs 6 sets of 2 reps on the deadlifts For time: 15-12-9 Toes to bar, Wall ball, Thruster 75/45 lbs
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WOD February 28, 2017 (Tuesday)
Read More: WOD February 28, 2017 (Tuesday)Tabata: Over head barbell hold either snatch grip or clean grip -Rx: 95/135 EMOM: 10 minutes 1 Squat clean thruster @ 80-90% 1rm 3 Rounds for time: 400 Meter run 50 Double unders 50 Air squats Time cap: 16 minutes
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WOD February 26, 2017 (Monday)
Read More: WOD February 26, 2017 (Monday)Skill Work Handstand Push-ups (EMOM 6 Minutes max set of unbroken HSPU) Weight Lifting Back Squat (E2MOM 14 Minutes, 3 Back Squats at 80% of your 1 Rep Max) Metcon AMRAP in 3 rounds for reps with 1 minute of work at each station Row for Calories Burpee Pull ups Hang Power Cleans…
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WOD February 24, 2017 (Friday)
Read More: WOD February 24, 2017 (Friday)Crossfit Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in.…
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CrossFit Open 2017
Read More: CrossFit Open 2017Who’s ready to crush 17.1?! The Open is finally here! We will be running the Open Workouts every Friday Night starting at 7 PM. Feel free to show up early to warm up and sign up for a heat. 5:15 & 6:15 Friday classes will run as usual throughout the Open. We will announce all…
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WOD February 23, 2017 (Thursday)
Read More: WOD February 23, 2017 (Thursday)Skill Work Metcon (AMRAP -Reps) Tabata Plate Crunch (Abmat Sit Ups with a plate weight) *chose your weight Gymnastics Metcon (AMRAP -Reps) EMOM 8 minutes: 2 chest to bar pull ups 2 bar muscle ups Metcon 5k Row for Time
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Youth Weightlifting Seminar 2017
Read More: Youth Weightlifting Seminar 2017FREE Youth Weightlifting Seminar with world class Olympic Weightlifting Coach Yatsek! One World Barbell Club is officially starting a Youth Weightlifting Program for ages 9 to 15 for the tri-city Bay Area headed by Coach Yatsek @papayats On Saturday, February 25th at 9 AM, One World will offer a free Youth Weightlifting Seminar regardless of…
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WOD February 22, 2017 (Wednesday)
Read More: WOD February 22, 2017 (Wednesday)Skill Work Tabata Pistols scale as needed with bands or a box Weightlifting Deadlifts: E2MOM 10 minutes @75% Metcon For Time: 21-15-9 Dumbell Burpee Deadlift Dumbell Push Press ABMAT situps rx: 40/25#, rx+: 50/35# Dumbell Burpee Deadlift Demo
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CrossFit – Sun, Oct 25
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Easy Cardio 8 Scap Push-Ups 8 Alternating Plank Shoulder Taps/Side 6 Down Dog to Push-Up 10 Jump Air Squats (Squeeze the hips, extend violently) 3 Inchworms 10-second Handstand Hold Then into… 2 ROUNDS 5 Empty Bar Muscle Cleans 5 Empty Bar Strict…
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Hype Hitters – Sat, Oct 24
CrossFit One World – Hype Hitters GAME #1 (Weight) Metcon (AMRAP – Rounds) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)
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CrossFit – Sat, Oct 24
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…