Category: WOD
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WOD September 24, 2018 (Monday)
Read More: WOD September 24, 2018 (Monday)Warm-up: Row 3 x 500m Row rest 1:1 Weightlifting:Snatch Snatch (7 x 2 @ 65%) WOD: 4 Rounds for Time 12 Alt SB Squat Snatch25/45 12 DB Lunges 12 Burpee Over DB *RX+ 35/55, OH Lunge instead of DB Lunge
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WOD September 21, 2018 (Friday)
Read More: WOD September 21, 2018 (Friday)Warm-up: For Quality, 3 rounds 10 Kang Squats 10 OH Plate Squats 10 Broad Jumps Weightlifting: Overhead Squat Overhead Squat (5 x 5@ 75%) WOD: For Time 21-18-15-12-9-6-3 Ring Dips OHS 75/115 RX start with 15 RX+ Start with 21
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WOD September 20, 2018 (Thursday)
Read More: WOD September 20, 2018 (Thursday)EMOM for 10 minutes Even: 15-20 Hollow Rocks Odd: 15-20 Superman Weightlifting: Snatch Snatch (10 EMOM 3 snatches 75%) WOD: Jackie (For Time) 1000m Row 50 Thrusters, 45# 30 Pull-ups
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WOD September 19, 2018 (Wednesday)
Read More: WOD September 19, 2018 (Wednesday)Warm-up: Split Jerk Drills Weightlifting: Jerk Complex Jerk Complex (5 x 2 Push Jerk +2 Split Jerk 75-85%) WOD: Diane (For Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
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Congrats One World Barbell Club!
Read More: Congrats One World Barbell Club!Congrats to our One World Barbell Club Athletes who competed this past week, September 13-16, 2018, at the American Open 3 Weightlifting Competition in Las Vegas, Nevada! One World Youth, Junior, Senior and Masters Athletes competed against some of the hottest names in USA Olympic Weightlifting! Huge props to Steven who came in Second Place…
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2018 Barbell for Boobs Fundraiser
Read More: 2018 Barbell for Boobs FundraiserBreast Cancer Awareness Month is in October and One World will be hosting The Barbell for Boobs Fundraiser! Date: October 6, 2018 Time: 9:00am Location: One World Self-Defense and Fitness, CrossFit One World, One World Boot Camp, One World Barbell Club 33415 Western Avenue Union City, California (510) 324-8153 WOD: TBA! Today, Barbell for Boobs’…
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WOD September 18, 2018 (Tuesday)
Read More: WOD September 18, 2018 (Tuesday)Weightlifting: Back Squat Back Squat (5, 3, 1) 5@80% 3@90% 1@95% WOD: For Time 600 Meter Run 50 Air Squats 40 Burpees 50 Air Squats 600 Meter Run
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WOD September 17, 2018 (Monday)
Read More: WOD September 17, 2018 (Monday)EMOM for 10 minutes of: 5 Burpee Broad Jump Weightlifting: Clean Clean (5x 1 pull+1 hang+1 clean @75%) WOD: AMRAP in 9 minutes of: 12 DB Hang Clean 35/55 9 Toes to Bar 6 Burpee Box Jump Overs 20/24
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WOD September 14, 2018 (Friday)
Read More: WOD September 14, 2018 (Friday)Warm-up: Good Mornings (3 x 7) Spend extra time warming up posterior chain, use PVC or bar with no weights. Weightlifting: Deadlifts 5 x 5 @ 75%+ Deadlifts WOD: For Time 1k row 1k run 30 Toes to Bar
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WOD September 13, 2018 (Thursday)
Read More: WOD September 13, 2018 (Thursday)Warm-up: Turkish Get Up Turkish Get Up (5×1) EMOM: Cleans Clean (10 EMOM 3 Cleans @75%) WOD: 4 Rounds for Time 100 M Farmers Carry Mixed Weight 20 DU 10 Front Squat 85/115, 105/135
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