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Month: October 2021

  • WOD August 11, 2015 (Tuesday)

    Bench Press3 x 10*Start your first set of 10 at a challenge weight, add weight each set Pull Overs 4 x 8Tricep Ext 4 x 8DB Flys 4 x 8

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  • Boot Camp August 10, 2015 (Monday)

    Got a chance to chill with a few Boot Campers after class this morning. I usually just ‪#‎photobomb‬ their selfies but today I decided to join and even smile.

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  • WOD August 10, 2015 (Monday)

    Full Clean 3 x 1 @ 90% of your 1 rep max full clean Back Squat*Take 10 minutes to establish a 20 rep max Complete 9 rds for time:5 Thrusters (95/65)5 Pull Ups*8 minute cap

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  • Yoga August 9, 2015 (Sunday)

    Mudra (Wikipedia) Sanskrit mudrā, “seal”, “mark”, or “gesture”; a symbolic or ritual gesture in Hinduism and Buddhism. While some mudras involve the entire body (like yoga poses), most are performed with the hands and fingers.

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  • Lunger

    From Lauren Sugayan Hayward Police Sergeant Scott Lunger was shot and killed Wednesday, July 22, 2015 during a traffic stop and the One World community is coming together to remember a hero. “Fallen HPD Sgt Lunger was a former colleague of mine at HPD. The San Leandro SWAT team came up with his wod to…

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  • WOD August 7, 2015 (Friday)

    Split Jerk2 x 1 @ 90% of your 1 rep max split jerkOverhead Squat2 x 1 @ 90% of your 1 rep max OHSAMRAP – 6 Minutes HSPU AMRAP – 6 Minutes Wall Balls (20/14)

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  • WOD August 6, 2015 (Thursday)

    Complete 10 rounds for time:100m Run100m Plate Carry (45/25)10 Box Jumps*Spend the first 15 minutes of class foam rolling and becoming flexible

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  • Gymnastics August 5, 2015 (Wednesday)

    Gymnastics movements can be modified for just about all body types. It’s a matter of working at it. Work at it, but have fun with it! Christina has been training Wednesdays for a little over 2 months (on and off). She had no prior gymnastics experience. Today, she hit an assisted handstand. Then, she held…

    Read More: Gymnastics August 5, 2015 (Wednesday)

  • WOD August 5, 2015 (Wednesday)

    Full Snatch3 x 1 @ 90% of your 1 rep max full snatchComplete for time:25 Overhead Squats (95/65)30 Hang Power Snatch (95/65)35 American Swings (70/53)40 Toes to Bar

    Read More: WOD August 5, 2015 (Wednesday)

  • WOD August 4, 2015 (Tuesday)

    Bench Press10-8-6-4-2-1-1-1-1-1*Start your set of 10 at a challenge weight, add weight each setComplete for time:Team of 4 to 61.5 Mile Prowler Push*Coaches pick teams and weight for each prowler. ABSOLUTELY no experienced members should be teamed up with members lacking the same CF experience. Only 2 people can push at a time. No time…

    Read More: WOD August 4, 2015 (Tuesday)

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