Month: December 2024
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WOD January 16, 2017 (Monday)
Read More: WOD January 16, 2017 (Monday)Strength: EMOM 12 Minutes of 3 Back Squats at 85% of your 1 RM Max. WOD: Four Rounds for time: 5 Squat Snatch, 5 Thrusters 5 Bar Facing Burpees 65/85 Rx. 85/115 Rx+ 14 Minute Cap
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Olympic Weightlifting with Coach Jason
Read More: Olympic Weightlifting with Coach JasonHey One Worlders! Please welcome Jason to the OW family! He will be the Olympic Weightlifting coach on Saturdays from 10:30-12:30. Jason is an Olympic Weightlifting coach at San Jose State University. He was also the Olympic Weightlifting coach at Homegrown Crossfit. Jason has competed in numerous powerlifting and olympic weightlifting competitions. In 2016, he…
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WOD January 13, 2017 (Friday)
Read More: WOD January 13, 2017 (Friday)Tabata Over Head barbell hold Rx:135/95. Hold for 20 seconds. Power clean it and press it over head or snatch and hold. Weightlifting: EMOM for 12 mins 3 Push press at 75% of your 1 RM Metcon: For Time (cap- 18 mins) 30 Pull Ups 30 Wall balls 20/14 lb 20 Pull Ups 20 Wall…
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WOD January 12, 2017 (Thursday)
Read More: WOD January 12, 2017 (Thursday)Tabata Plank Holds Weightlifting: EMOM for 10 minutes 5×5 Deadlifts Work at 75% of your 1 rep max Metcon: For time-(Time cap 15 mins). 12 Squat Clean Thrusters, run 200 meters 9 Squat Clean Thrusters, run 200 meters 6 Squat Clean Thrusters, run 200 meters 3 Squat Clean Thrusters, run 200 meters Squat Clean Thruster…
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WOD January 12, 2017 (Wednesday)
Read More: WOD January 12, 2017 (Wednesday)Skill Work: Total Bar Muscle ups in a row (10 minute cap). Build up to a Bar Muscle Up: Butterfly pull ups working up a ladder, stringing 1-2-3-4-5-6-7..etc. Weightlifting: EMOM 10 minutes of Squat Snatch 1 Squat Snatch @ 75% of your 1 rm plus 1 over head squat Metcon: For time (Cap 15 minutes)…
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WOD January 10, 2017 (Tuesday)
Read More: WOD January 10, 2017 (Tuesday)Skill Work: Tabata Handstand Push-ups. Your score will be total reps across all rounds. Weightlifting: Bench Press (E2MOM 10 mins 5 reps 75%) Work at 75% of your best Bench press or a rough estimate of your 1 RM. This is 5 Sets of 5 Reps total. Metcon: For time (Cap is 15 minutes): 10…
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WOD January 9, 2017 (Monday)
Read More: WOD January 9, 2017 (Monday)Skill Work: Weighted Pull-ups (3-3-3-3). If you do not have a weighted pull up yet, do slow negatives from the top of the pull up or supine ring rows for reps to build up muscle strength and endurance. Weightlifting: Back Squat E2MOM 10 Mins 5 reps 75%. 5 Back Squats at 75% of your 1…
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WOD January 6, 2017 (Friday)
Read More: WOD January 6, 2017 (Friday)E2MOM (every 2 minutes on the minute) 12 minutes: 5 Deadlift @ 65%-70 of your 1 RM AMRAP: “Death by Cindy” Minute 1: 1 Pull Up, 1 Push Up, 1 Air Squat Minute 2: 2 Pull Ups, 2 Push Ups, 2 Air Squats Minute 3: 3 Pull Ups, 3 Push Ups, 3 Air Squats and…
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WOD January 5, 2017 (Thursday)
Read More: WOD January 5, 2017 (Thursday)E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Push Press @ 65% of your 1 RM For Time: 2 Rounds 800m Run 100 Ab Mat Sit Ups 50 Jumping Air Squats
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WOD January 4, 2017 (Wednesday)
Read More: WOD January 4, 2017 (Wednesday)EMOM: 10 Minute Complex 1 Squat Clean + 1 Front Squat + 1 Push Jerk (equals 1 complete complex) @ 50-55% of 1 RM Front Squat For Time: 21-15-9 Deadlift 225/155 Rx Pull Ups
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