Category: WOD
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WOD May 25, 2016 (Wednesday)
Read More: WOD May 25, 2016 (Wednesday)STRENGTH: 3X3 BENCH PRESS +5# TEAM WOD (TEAM OF 3) *400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES) FOR TIME: *50 BURPEES (SYNCRO ALL 3) *200 DOUBLE UNDERS (TOTAL) (1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED *50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR…
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WOD May 24, 2016 (Tuesday)
Read More: WOD May 24, 2016 (Tuesday)STRENGTH 3X3 FRONT SQUAT +5# AXLE BAR* START WITH UNLOADED MEN AND WOMENS AXLE BAR (ADD WEIGHT IF TIME PERMITS). TAKE 10 MINUTES FOR *DEADLIFT *CLEAN & HANG CLEAN *PRESS, PUSH PRESS & JERK *OVERHEAD SQUAT *FRONT RACK LUNGE STEPS *OVER HEAD LUNGE STEPS *OVERHEAD WALK WOD: 5 RFT *2 TIRE FLIPS *100M RUN *20 PUSH BALLS 14/20 *100M RUN
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WOD May 23, 2016 (Monday)
Read More: WOD May 23, 2016 (Monday)OLY SKILL: CLEAN COMPLEX LEAD BY THE COACH. START WITH AN EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 CLEAN (NOT POWER) *1 SPLIT JERK OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 65%. ADD WEIGHT EACH LIFT EMOM: 12 MINUTES (6 ROUNDS) MINUTE 1:…
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The FitExpo May 21-22, 2016
Read More: The FitExpo May 21-22, 2016Hey everyone!Art Zambrano will be competing at FitExpo on Sunday May 22, 2016. The competition is at the San Jose Convention Center. There are flyers with discount coupons at the front desk. You can also find out more info on their website www.thefitexpo.com Go show your support for Art! Contact Art for his lift times.
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Contra Costa Throwdown Partners Edition 2016
Read More: Contra Costa Throwdown Partners Edition 2016May 22nd 2016!!!We are BACK! and this year we are adding a PROGRESSIVE Prize FUND$$$$! What this means to you and your teams, The more people that sign up the bigger the cash prize will be for your division. 3 Workouts plus final – we will release all workouts early. Minimum 4 weeks ahead of…
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Mental Health Awareness WOD May 21, 2016
Read More: Mental Health Awareness WOD May 21, 2016May is mental health awareness month! Join Crossfit One World on May 21, 2016 (Armed Forces Day & mental health awareness month) for a WOD & stigma-fighting awareness raiser. “Becky”For Time complete:800 meter run30 squat snatches 95/65 pounds400 -meter run30 hang cleans 95/65 pounds200-meter run30 back squats 95/65 pounds400-meter run30 push ups800-meter run30 pull ups(Newbies:…
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WOD May 20, 2016 (Friday)
Read More: WOD May 20, 2016 (Friday)Strength: 4×4 Back Squat +5lbs For Time:3 Bar Muscle Ups5 Snatch 65/95 *not power snatch10 Overhead Walking Lunge Steps 65/9520 Calorie Row30 KB Swings 35/53 (American)400m Run30 KB Swings20 Calorie Row10 Overhead Walking Lunge Steps3 Bar Muscle ups *25 Minute Cap*OH Walking Lunge Steps does not have to be in a Snatch grip
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Fitness Wave May 26, 2016 (Thursday)
Read More: Fitness Wave May 26, 2016 (Thursday)Fitness Wave of Northern California will be coming to One World on Thursday May 26th, 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…
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East Bay Battle (Youth & Junior Championships) May 22, 2016
Read More: East Bay Battle (Youth & Junior Championships) May 22, 2016Hey everyone! Annelisse will be competing in her very first Olympic Weightlifting competition this Sunday May 22, 2016 at Crossfit Oakland 1313 67th St. Emeryville, Ca. 94608. Her first heat is at 12pm. Come out and cheer on Anne! She will rock the lifts!
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WOD May 19, 2016 (Thursday)
Read More: WOD May 19, 2016 (Thursday)OLY Skill:Clean Complex *Empty Bar4 Sets of:1 Deadlift1 High Pull1 Squat Clean1 Push Press1 Push Jerk1 Split Jerk Strength:4×4 Bench Press add 5#WOD: *Running Clock2RFT5 Clean & Jerk 105/155 *not a power clean30 Lateral jump over the bar*Rest 2 minutes*3RFT30 Deadlifts 105/15515 Toes to Bar *Post total time of completion including the rest period*Coach leads…
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)
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CrossFit – Tue, May 19
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…