Month: October 2024
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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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Open 16.5 Wes Piatt Vs Elijah Muhammad at One World!
Read More: Open 16.5 Wes Piatt Vs Elijah Muhammad at One World!CrossFit Games Top 20 Athlete, Elijah Muhammad is bringing LIFT HEAVY OFTEN, a 2-Day event to CrossFit One World! Friday March 25, 2016Open WOD 16.5 @ CrossFit One World, Union City 6pm, Spectators are free! Competitors Include:Games Athlete Elijah Muhammad Games Athlete Wes PiattRegional Athlete Josh PhillipsRegional Athlete Tyler Cummings Regional Athlete Dusty SulonRegional Athlete…
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One World Krav Maga and Crossfit Kids!
Read More: One World Krav Maga and Crossfit Kids!Who:One World Kids What:Fun, Fitness & Self Defense When:Starting Monday, February 22 Where:One World Facility 33415 Western AveUnion City, Ca 94587 Why: Because the future of fitness is in the ones we love the most. Our children deserve a legitimate opportunity to build a foundation that includes confidence, self awareness, self control, leadership, communication, strength,…
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Rock the Wod with Ejijah Muhammad!
Read More: Rock the Wod with Ejijah Muhammad!CrossFit Games Top 20 Athlete, Elijah Muhammad is bringing LIFT HEAVY OFTEN, a 2-Day event to CrossFit One World! FRIDAY March 25, 2016 – ROCK THE WODIn the final WOD of the 2016 CrossFit Open, Games Athlete, Elijah Muhammad is going to “ROCK THE WOD” in a head to head exhibition against NORTHERN CALIFORNIA CrossFitters.…
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WOD March 25, 2016 (Friday)
Read More: WOD March 25, 2016 (Friday)Open Workout 16.5 Optional Replacement Workout15-12-9OHS (95/65)Russian KBS (70/53)Rest 5 minutes12-9-6OHSRKBSRest 5 minutes9-6-3OHSRKBSRecord time for each round
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CrossFit – Sun, Nov 8
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…
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CrossFit – Sat, Nov 7
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
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CrossFit – Fri, Nov 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…