CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 70%-75%) LVL Clean High Pull (6 Min EMOM 5 Rep @ 35%-45% of Hang Power Clean) LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike…

Announcements 84 Stroll and Roll Update Saturday, September 23rd @ 8:00AMNiles Canyon Road, corner of 84 and Mission Boulevard(bottom left of map below) Please wear a helmet!Family and kids are encouraged to come!   FREE BIKE SERVICE CLINIC FRIDAY, SEPTEMBER 22ND @ 2:30PM ~ 5:00PMLocation: Vallejo Mill Elementary38569 Canyon Heights DriveFremont, CA 94536 school drop-off…

CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Metcon (Time) For time: 10 Muscle Ups 100 Push Press 75/55# 1,000 m…

CrossFit One World – CrossFit Weighted Pull-ups (EMOM 5 x 5 ) Metcon (Time) 4 rounds for time: 20 Pull-ups 10 Devils Press 35/25# Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 2 Pull-ups 2 Toes to Bar 4 Pull-ups 4 Toes to Bar 6 Pull-ups 6 Toes to Bar ++ …Increase by 2…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (Time) Three rounds: 200 Meter Run 20 Wall Balls 20/14 to 10/9′ target 15 Toes to…

CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 40% of 1RM 50% of 1RM 60% of 1RM 70% of 1RM *Max reps at 80% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Metcon (Time) 21-15-9 reps for time: Power Snatch* Handstand Push-ups * Round of 21:…

CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 65% of 1RM 5 reps at 70% of 1RM 3 reps at 75% of 1RM 3 reps at 80% of 1RM 1+ reps at 85% of 1RM) Metcon (3 Rounds for time) 3 rounds for time: 25 Cal Row 25 Med Ball Squat Cleans…

Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Push Press @ 65%-70%) Bent Over Row (6 Min EMOM 5 Rep Bent Over Row @ 25%-30% 1 RM HPC) LVL Fight Club (AMRAP –…

Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit Metcon (4 Rounds for reps) Interval WOD Team of 2 4 Min AMRAP 20 Hang Power Snatch 75/55 Max Rep Toe to Bar Rest 2 Mins 4 Min AMRAP 20 Wall…

Announcements Rope Climb Seminar Sunday September 17, 2023 10:30 am – 11:30 am Sign up at the front desk. CrossFit One World – CrossFit hang clean + clean (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps…