Category: WOD
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WOD April 11, 2018 (Wednesday)
Read More: WOD April 11, 2018 (Wednesday)Warm up: Tabata Hand Stand Hold Skill Work: Tabata Handstand Walk Weightlifting: Snatch and Rope Climbs EMOM 12 minutes of: 1 Snatch on the even minute * 1-2 rope climbs on the odd minute * Work at 75-80% of your 1 rpm snatch WOD: For time 21-15-9 American Kettle Bell Swings 32/24 KG Overhead Squats…
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WOD April 10, 2018 (Tuesday)
Read More: WOD April 10, 2018 (Tuesday)Skill Work: Tabata V-Ups & Leg kickers Alternating Weightlifting:Shoulder Press E2MOM 12 Mins 6 Strict press as 65% of your max WOD: AMRAP 16 Minutes 3 Hang Power snatch 115/85 RX+ 155/105 6 pull ups RX+ chest to bar 9 push ups 12 air squats 15 calorie row RX+ air assault
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Max Muscle Nutrition April 9th Visit
Read More: Max Muscle Nutrition April 9th VisitStop by the Max Muscle table on the 9th and 30th and learn about how max muscle supplements can help you reach your fitness goals. They will be at the gym from 6:00pm to 7:30pm. If you miss them, just walk into to the Hayward store and mention One World Crossfit. You will get a discount!
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WOD April 9, 2018 (Monday)
Read More: WOD April 9, 2018 (Monday)Skill Work: Toes-To-Bar Tabata Toes to bar Weightlifting: Back Squat E3MOM 9 Mins 10 Back Squats at 72% of 1 RM WOD: For Time -CAP 14 Minutes 100 Wall Balls Rx: 20/14 Lbs, Rx+: 30/20 Lbs Lets see if we can get more intensity out a Karen type workout and also those who want to…
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WOD April 6, 2018 (Friday)
Read More: WOD April 6, 2018 (Friday)Skill Work: Weighted Pull-ups EMOM for 7 Minutes of 4 Weighted Pull ups Weightlifting: Snatch E2MOM 14 Mins 3 Squat Snatches @ 75% WOD: Choose A or B or C A: AMRAP in 10 Minutes 2-4-6-8-10-12 … Lunges with a 45/35 lb plate Toe-to-bar -or- B: DT -5 Rounds for time: 12 Deadlifts, 155# /…
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WOD April 5, 2018 (Thursday)
Read More: WOD April 5, 2018 (Thursday)Gymnastics: Muscle-ups EMOM 6 mins 1 ring muscle up 2 bar muscle up Weightlifting: Deadlift E2MOM 12 MINS 6 Deadlifts at 65% of your 1 RM WOD: AMRAP 12 minutes 10 thrusters 115/85 200 meter run RX+: 15 CALORIE ASSAULT BIKE
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WOD April 4, 2018 (Wednesday)
Read More: WOD April 4, 2018 (Wednesday)Skill Work: Tabata Kipping Pull Ups If you want to make it a little more challenging go ahead and do chest to bar, ask a coach about butterfly pull up progressions as well! Strength: EMOM 10 Minutes of 2 rope climbs on odd minute 4 HSPU on even minute RX+: STRICT HSPU/ LEGLESS ROPE CLIMBS…
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WOD April 3, 2018 (Tuesday)
Read More: WOD April 3, 2018 (Tuesday)Tabata: L-sit hold/ side plank alternating Weightlifting: Shoulder Press E2MOM 10 Mins 8 Strict press as 60% of your max WOD: With a 11 minute running clock: 10 Air Squats 5 Lateral Bar Hops 1 Power Clean 205/155 REST 1 minute, then: AMRAP 5 Mins 10 Deadlifts 205/145 10 lateral burpee over bar
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WOD April 2, 2018 (Monday)
Read More: WOD April 2, 2018 (Monday)Gymnastics: Tabata Ring Dips Weightlifting: Back Squat (E3MOM 12 Mins 10 Back Squats at 60-65% of 1 RM) WOD: 2 Rounds For time -CAP 16 Minutes 50 Double Unders 40 Wall Balls 20/14 30 Ab Mat Sit ups 20 Alternating DB snatches 50/35 10 Burpees rx+: 10 burpee pull ups
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Happy Easter One World Family!
Read More: Happy Easter One World Family!Hey One World Family! We will be closed Easter Sunday. We will be back to our regular scheduled programming Monday morning. Enjoy the holiday with your family and friends!
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