Category: WOD
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USAW Free Weightlifting Day April 22, 2017 (Saturday)
Read More: USAW Free Weightlifting Day April 22, 2017 (Saturday)One World Barbell Club will be participating in USAW Free Weightlifting day on April 22nd at 9AM next Saturday‼️ If you or someone you know is interested in learning the Olympic movements go ahead and sign up for an informative day of weightlifting in the LINK for free weightlifting here in Union City: https://docs.google.com/forms/d/e/1FAIpQLSe2Im1slx2xdDsamlp5VWUYYwQyBkUWNPDZ3ojZSaX_Tz0_AA/viewform?c=0&w=1&usp=send_form
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BodySpec April 23, 2017
Read More: BodySpec April 23, 2017BodySpec will be at CrossFit One World on Sunday April 23, 2017! BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10 minute scan, you’ll learn more about your body than you’ve ever known. At just $45 per scan, we’re the most affordable DXA scan…
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WOD April 24, 2017 (Monday)
Read More: WOD April 24, 2017 (Monday)Front Squat: E3MOM 15 minutes starting at 90% work up to a new 1RM AMRAP: Three rounds with 1 minute at each station: Box jumps 24/20″ Row for calories Russian KB swings 24/16 kg Rope climbs: each rep counts as 5 reps Rest: 1 minute Score is total reps across all rounds
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WOD April 21, 2017 (Friday)
Read More: WOD April 21, 2017 (Friday)Weightlifting Back Squat (E3MOM 12 Mins 2 Back Squats at 90% ) 4×2 @ 90% Metcon: “DG” (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters (35/25) 12 Dumbbell Walking Lunges (35/25) In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012 U.S. Air…
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WOD April 20, 2017 (Thursday)
Read More: WOD April 20, 2017 (Thursday)Skill Work Muscle-ups (EMOM 6 mins 3 Ring Muscle ups or 5 Bar Muscle Ups) Work on getting you kip more efficient for ring muscle-ups! Weightlifting Clean and Jerk Metcon (For Time) EMOM: 5 burpee pull ups until you finish the 120! 100 medicine ball cleans 20/14 lbs START THE WORKOUT WITH THE 5 burpee…
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WOD April 19, 2017 (Wednesday)
Read More: WOD April 19, 2017 (Wednesday)Skill Work Tabata Kettle Bell Single Arm over Head hold 24/16 KG (alternate arms) Weightlifting Deadlift (E3MOM 12 Mins 2 Deadlifts at 90% of 1 RM ) 4X2 @ 90% Metcon (AMRAP – Rounds and Reps) in 15 Minutes of: 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps 12…
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WOD April 18, 2017 (Tuesday)
Read More: WOD April 18, 2017 (Tuesday)Skill Work Weighted Pull-ups (EMOM 6 Mins 4 Weighted Pull ups) work at 10-20% of your current body weight Weightlifting Shoulder Press (E3MOM 12 MINS 2 Strict Press at 90% of 1 RM) 4×2 @ 90% Metcon (Time) Time cap: 15 mins 4 Rounds for time: 25 Push Ups 15 Hang Power Snatch 95/65 Rx…
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WOD April 17, 2017 (Monday)
Read More: WOD April 17, 2017 (Monday)Skill Work Tabata Hand Stand Hold Weightlifting Front Squat (E3MOM 12 Mins 2 Front Squats at 90% of 1 RM) 4×3 @ 90% of 1RM Metcon (Time) TIME CAP: 13 MINS 9-15-21 American Kettle Bell Swings 32/24 Toes to Bar Today we have a classic rep scheme of kettlebell swings and toes-to-bar. The rep totals for…
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WOD April 14, 2017 (Friday)
Read More: WOD April 14, 2017 (Friday)Skill Work Reverse Hypers (10-10) Weightlifting Back Squat (E2MOM 10 Mins 3 Back Squats at 85% of 1 RM ) We are upping the percentage from last week and decreasing the reps, so lets dig deep on the repetitions! Metcon “Holleyman ” 30 Rounds for Time of: 5 Wall-Ball Shots 20/14# 3 Handstand Push-ups 1…
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WOD April 13, 2017 (Thursday)
Read More: WOD April 13, 2017 (Thursday)Skill Work Ring Dips (EMOM 6 mins max unbroken set of ring dips) Weightlifting Snatch (E3MOM 12 Mins, 3 Squats Snatches + 1 Over Head Squat) Every three minutes for 12 mins we will perform 3 SQUAT snatches and an additional overhead squat on the last snatch. Working set should be at 75-85% Metcon (For…
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Hype Hitters – Thu, May 21
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
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CrossFit – Thu, May 21
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…
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CrossFit – Wed, May 20
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