Month: August 2022
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Gymnastics April 6, 2016 (Wednesday)
Read More: Gymnastics April 6, 2016 (Wednesday)Kids aren’t the only ones who get play time! The gymnastics class starts with fundamental skills and progress to the more challenging WOD related movements.
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WOD April 6, 2016 (Wednesday)
Read More: WOD April 6, 2016 (Wednesday)OH squat 5×5 Three- 8 min. AMRAP A). 10 HSPU or 3 wall walks10 goblet squats 35/53 Rest 2 min. B). 50 double unders or 100 singles 10 chest to bar pull-ups or 20 pull-ups Rest 2 min. C). 5 muscle ups or 10 toes to bar20 ab mat sit ups
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Fitness Wave April 7, 2016 (Thursday)
Read More: Fitness Wave April 7, 2016 (Thursday)Fitness Wave of Northern California will be coming to One World on April 7th, 2016 and will be doing dunk tank Body Fat and Lean Mass testing. With a dunk tank test you will be able to see how much lean body mass you have as an individual and exactly how many calories your body…
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WOD April 5, 2016 (Tuesday)
Read More: WOD April 5, 2016 (Tuesday)Skill work: dips Strength: Dead lifts 5×5 Bench: 5 rep max WOD: 10 min EMOMmin. 1- 25 Russian KB swingsmin. 2- 10 pull ups
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WOD April 4, 2016 (Monday)
Read More: WOD April 4, 2016 (Monday)Skill work: strict pull ups Strength: 5×5 back squatWOD: Nancy5RFT 400m run15 OH Squats
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WOD April 1, 2016 (Friday)
Read More: WOD April 1, 2016 (Friday)Strength:Back Squat10-10-10-10-10 MetCon:5REFT:10 C2B20 WB (20/14)30 Push-Ups
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WOD March 31, 2016 (Thursday)
Read More: WOD March 31, 2016 (Thursday)A) 4RNT:200m Run20 Alt. Sledge Hammer Swings B) 4RNT:200m Run100m Sled Spring (40/20) C) 50 Back (Not Hip) Extensions on the GHD
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WOD March 30, 2016 (Wednesday)
Read More: WOD March 30, 2016 (Wednesday)CrossFit Total IIMax CleanMax Bench PressMax OHS
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WOD March 29, 2016 (Tuesday)
Read More: WOD March 29, 2016 (Tuesday)MetCon:3RFT75 Squats75 DU25 Box Jumps (24/20)25 DB Snatch (choose weight)*25 min cap
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WOD March 28, 2016 (Monday)
Read More: WOD March 28, 2016 (Monday)“DT” 5RFT12 Deadlifts (155/105)9 Hang Power Cleans6 Push Jerks*Target Time – 9-13 THEN Strength:Deficit DL5-5-5-5-5
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CrossFit – Sun, Aug 16
CrossFit One World – CrossFit LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power Snatches 5 Overhead Squat 10 Bar facing Burpee Rest 90 Sec 2 Round Rx 95/55 5 Hang Power…
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CrossFit – Sat, Aug 15
CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…
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CrossFit – Fri, Aug 14
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…