Category: WOD
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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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WOD March 24, 2016 (Thursday)
Read More: WOD March 24, 2016 (Thursday)A) Narrow Grip Bench Press5-5-5-5-5*building but keep load moderate, focus on narrow position*Head and hips on bench, feet on floor B) 10x200m Sprint1 min Farmer Hold “rest” in between sprints (53/35)
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WOD March 23, 2016 (Wednesday)
Read More: WOD March 23, 2016 (Wednesday)Strength:Tempo Deadlifts5×3 reps @ 50X1*choose working weight with coach*Tempo: 5 eccentric count, 0 pause, exploding concentric, 1 second pause at top MetCon:“Mary”20 Min AMRAP5 HSPU10 Pistols15 Pull-Ups *Beginners may choose to do “Cindy”
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WOD March 22, 2016 (Tuesday)
Read More: WOD March 22, 2016 (Tuesday)Strength:5xA1) Snatch 3×70% (TnG)A2) 20 Hollow Rocks *Alternate A1 and A2 5x MetCon:3 Min Max Cal RowRest 1 Minute3 Min Max Snatch 115/75Rest 1 Minute3 min Max T2B*Scale snatch to 40-50%
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Hype Hitters – Tue, May 19
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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
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