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Month: October 2024

  • WOD May 1, 2017 (Monday)

    STRENGTH: Strict Pull Ups EMOM for 6 minutes -3 strict pull ups or 3 weighted pull ups STRENGTH: Overhead Squat E2MOM for 12 minutes -5 OHS @ 65-70% of 1RM WOD: *Time cap 16 minutes* 21-15-9 Squat Clean Thruster  (Cluster) 65/95 Burpee pull ups

    Read More: WOD May 1, 2017 (Monday)

  • WOD April 28, 2017 (Friday)

    STRENGTH: Back Squat: E3MOM 15 minutes 1 Back Squat starting at 90% of 1RM -increase weight each set WOD: “Barraza” 18 Minute AMRAP of: 200m Run 9 Deadlifts 275#/185# 6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based…

    Read More: WOD April 28, 2017 (Friday)

  • WOD April 27, 2017 (Thursday)

    STRENGTH: Snatch: E3MOM 12 minutes of 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats starting at 65% of 1RM Snatch WOD: AMRAP: 20 minutes 10 Pull ups 20 Push ups 30 Air Squats 400 Meter run Rx+: Weighted vest 20/14 LBS

    Read More: WOD April 27, 2017 (Thursday)

  • WOD April 26, 2017 (Wednesday)

    STRENGTH: Deadlift: E3MOM 15 minutes starting at 90%, increase weight each set WOD: 7 Rounds for time: 21 Sit-ups 7 Left Arm Dumbbell Snatches 50/35lb 7 Right Arm Dumbbell Snatches 50/35lb Time Cap: 16 mins

    Read More: WOD April 26, 2017 (Wednesday)

  • WOD April 25, 2017 (Tuesday)

    STRENGTH: Shoulder Press: E3MOM for 15 minutes starting at 85-90% work up to 2RM WOD: For time: cap-15 minutes 25-20-15-10-5 Power Snatch 75/45 Rx 50-40-30-20-10 Lateral bar jumps

    Read More: WOD April 25, 2017 (Tuesday)

  • One World Cardio Boxing

    If you’re looking to increase your strength, conditioning, body composition and overall health, look no further! The cardio boxing class at One World will be hosted at 6:30am every 1st and 3rd Saturday of the month. The classes will run approximately 45min-1hr and you’re guaranteed to leave drenched in sweat! If you own a pair…

    Read More: One World Cardio Boxing

  • USAW Free Weightlifting Day April 22, 2017 (Saturday)

    One World Barbell Club will be participating in USAW Free Weightlifting day on April 22nd at 9AM next Saturday‼️ If you or someone you know is interested in learning the Olympic movements go ahead and sign up for an informative day of weightlifting in the LINK for free weightlifting here in Union City: https://docs.google.com/forms/d/e/1FAIpQLSe2Im1slx2xdDsamlp5VWUYYwQyBkUWNPDZ3ojZSaX_Tz0_AA/viewform?c=0&w=1&usp=send_form

    Read More: USAW Free Weightlifting Day April 22, 2017 (Saturday)

  • BodySpec April 23, 2017

    BodySpec will be at CrossFit One World on Sunday April 23, 2017! BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10 minute scan, you’ll learn more about your body than you’ve ever known. At just $45 per scan, we’re the most affordable DXA scan…

    Read More: BodySpec April 23, 2017

  • WOD April 24, 2017 (Monday)

    Front Squat: E3MOM 15 minutes starting at 90% work up to a new 1RM AMRAP: Three rounds with 1 minute at each station: Box jumps 24/20″ Row for calories Russian KB swings 24/16 kg Rope climbs: each rep counts as 5 reps Rest: 1 minute Score is total reps across all rounds

    Read More: WOD April 24, 2017 (Monday)

  • WOD April 21, 2017 (Friday)

    Weightlifting Back Squat (E3MOM 12 Mins 2 Back Squats at 90% ) 4×2 @ 90% Metcon: “DG” (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters (35/25) 12 Dumbbell Walking Lunges (35/25) In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012     U.S. Air…

    Read More: WOD April 21, 2017 (Friday)

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