Category: WOD
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Never Forget 9/11
Read More: Never Forget 9/11By Mary Morentz Never forget the 418 First Responders and 2196 civilian men, women and children that perished in New York on 9/11. We shall Never Forget.
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WOD September 11, 2014 (Thursday Rest Day)
Read More: WOD September 11, 2014 (Thursday Rest Day)Enjoy tomorrow’s rest day. You deserve it!
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Yoga September 10, 2014 (Wednesday)
Read More: Yoga September 10, 2014 (Wednesday)“Art is a spiritual transaction.” -Julia Cameron
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WOD September 10, 2014 (Wednesday)
Read More: WOD September 10, 2014 (Wednesday)Thanks for all the love coming in about the new look in the gym. We really appreciate everyone’s energy and vibe before, during, and after your workout. Great job with the toes to bar, swings, and double unders today! Here’s the workout for Wednesday September 10 2014 Tier 1, 2, and 3 Warm Up…
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WOD September 9, 2014 (Tuesday)
Read More: WOD September 9, 2014 (Tuesday)Tier 1 5 x 5 Bench Press and then… *EMOM – 21 Minutes Minute 1 – 12 Knee Raise Minute 2 – 10 Russian KB Swings (pick weight) Minute 3 – Max Double Unders or Singles *Score is total Double Unders *Shoulder Mobility Tier 2 5 Rep Max Bench Press and then… *EMOM –…
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Boot Camp September 8, 2014 (Monday)
Read More: Boot Camp September 8, 2014 (Monday)Happy Birthday to Aaron Ledesma from the 8:00pm crew! Good job tonight everyone!
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WOD September 8, 2014 (Monday)
Read More: WOD September 8, 2014 (Monday)Tier 1, 2, and 3 Clean + Push Press + Split Jerk 3@ 70%, 3@ 75% and 3 X 3@ 80% Back Squat 3 X 3@ 70% of 1rm squat Complete for time: 100 Burpees
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Gymnastics: Beat Swing
Read More: Gymnastics: Beat SwingThe beat swing. It is a basic gymnastics movement. Gymnasts make it look so easy. It is not! The beat swing is the hollow body and arch positions on a bar or rings. It is a push and a pull. Push away from the bar on the arch and a pull on the hollow. Shoulder…
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Get DUNKED! September 17, 2014 (Wednesday)
Read More: Get DUNKED! September 17, 2014 (Wednesday)Please save the Day AND reserve your spot soon! Wednesday, September 17th, between 2:00 PM and 08:20 PM COME GET DUNKED! Location: One World Self Defense & FitnessAddress: 33415 Western Avenue, Union City, California This is a very accurate and trustworthy for of body fat testing. You can also gain a better understanding of your…
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Oakland A’s Crossfit Day September 7, 2014 (Sunday)
Read More: Oakland A’s Crossfit Day September 7, 2014 (Sunday)By Ronald Santiago Hey One Worlders!!!! I am organizing the Oakland Athletics CrossFit Day promotion for us One Worlders. I want One World Crossfit to represent at the A’s game!!!! So if I can get at least get 25 One Worlders to “buy in” to join me at the Oakland A’s “CrossFit Day” Sunday, Sept.…
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CrossFit – Wed, May 20
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) Running Drills: 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 (4ea) Min 1- :30s HS or 25ft HSW…
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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…