Category: WOD
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WOD November 2, 2015 (Monday)
Read More: WOD November 2, 2015 (Monday)High Hang Power Snatch 5 x 2 @ 70% + 10lbs Back Squats 5 x 1 @ 90% AMRAP – 13 Minutes 5 Strict HSPU 5 Strict Pull Ups 50 Double Unders
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Fall Brawl Competition -2015
Read More: Fall Brawl Competition -2015Fall Brawl! Hey everyone it’s official and very important! Saturday October 31 2015 – 7:00am One World will host a team competition that is open to all athletes from the greater Bay Area. Teams will consist of Male/Male or Female/Female. There is an RX and scaled division: 30 Spots – Rx Male 30 Spots –…
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Fall Brawl Check-in 2015
Read More: Fall Brawl Check-in 2015Athletes, Coaches, Spectators… Judges/Volunteers, family and friends Fall Brawl 2015 Saturday, October 31, 2015 CrossFit One World: 33415 Western Ave. Union City Ca. (510)324-8153 The doors open at 6:00am. Registration starts at 7:00am. Registration ends at 7:50am. Athlete briefing is from 7:50am to 8:10am. Heat 1 starts at 8:30am The entire front parking lot…
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WOD October 30, 2015 (Friday)
Read More: WOD October 30, 2015 (Friday)We are closed in preparation for Fall Brawl 2015. Drop by Saturday October 31, 2015 from 0830-3pm and watch some awesome athletes battle it out for a spot on the podium!
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WOD October 29, 2015 (Thursday)
Read More: WOD October 29, 2015 (Thursday)Hang Power Snatch 3 x 2 @ 70% of your 1rm full snatch 1 x 1 @ 80% of your 1rm full snatch Complete 10rds for time:3 SDLHP 3 Power Snatch 3 Overhead Squats (135/95)
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WOD October 28, 2015 (Wednesday)
Read More: WOD October 28, 2015 (Wednesday)Power Clean + Hang Squat Clean + Push JerkEMOM – 8 Minutes 1 Cycle per minute @ 70% of your 1rm clean & jerk Back Squats5 x 3 @ 70% of your 1rm back squat *Complete 4rds for time:5 Squat Cleans (245/155)5 Strict HSPU
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WOD October 27, 2015 (Tuesday)
Read More: WOD October 27, 2015 (Tuesday)Full CleanEMOM – 5 Minutes3 per minute @ 72% of your 1rm clean (full clean)Romanian Deadlift4 x 5 @ 65% of your 1rm snatch *AMRAP – 9 Minutes 5 Burpee Box Jumps10 Pistol Squats1 Rope Climb1 Deadlift @ 90% of your 1rm deadlift
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WOD October 26, 2015 (Monday)
Read More: WOD October 26, 2015 (Monday)High-Hang Squat SnatchEMOM – 5 Minutes 2 per minute @ 72% of 1rm snatchBack Squat2 x 1 @ 90% and then…*1 Attempt, Max Effort Back Squats, subtract 45# from your 90% *Complete 4rds for time:50 Double Unders5 Muscle Ups10 DB Squat Snatch (5 per arm, pick weight)
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WOD October 23, 2015 (Friday)
Read More: WOD October 23, 2015 (Friday)Cluster1 x 1 @ 80% 2 x 2 @ 70% of your 1rm c/jFront Squat 1 x 1 @ 90%2 x 3 @ 75-80% of your 1rm front squat Complete 6 rounds for time:100 Double Unders100 Meter Heavy Farmers Carry
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WOD October 22, 2015 (Thursday)
Read More: WOD October 22, 2015 (Thursday)Power Snatch 1 x 1 @ 80% 3 x 2 @ 70% of your 1rm snatch Team of 2, AMRAP 22 Minutes 60 Calories 50 Pull Ups 40 Pistols 30 KB Swings 70/53 20 Burpee Box Overs 10 Muscle Ups
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