Category: WOD
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WOD April 30, 2018 (Monday)
Read More: WOD April 30, 2018 (Monday)Skill Work: Double Unders & Burppes EMOM: 6 minutes Odd: 30 double unders plus 5 burpees Even: 6 alternating db snatches plus 6 goblet squat with db Weightlifting: Back Squat E3MOM 12 minutes establish a 5 rep max backsquat start @ 85% WOD: 7 Rounds for time 21 Wall Ball Shots 20/14 lb 10/9′ 4…
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New Apparel is Here!
Read More: New Apparel is Here!Get Hyped: New Apparel Is Here! Look fresh and train hard in the new One World baseball tee. The new shirts are available at our Pro Shop. Purchase yours while supplies last! (One World cannot be held liable for any training PRs you experience while wearing this shirt!)
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Skills Seminar -Rope Climbs
Read More: Skills Seminar -Rope ClimbsSkills Seminar: ROPE CLIMBS! – April 29th This month we’ll be continuing our monthly skills seminars where we will be going more in depth on different skills we commonly use in Crossfit, from things like handstand pushups to pistol squats. Our second seminar in April will be all about proper rope climbing technique. Date: April 29th Time: 10:30am…
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CrossFit Meets Boot Camp
Read More: CrossFit Meets Boot CampSaturday April 28th, Bootcampers and Crossfitters will be coming together for one mega training session. Get to know new athletes, train together, and motivate each other to be the best we can be with this fun Saturday morning strength and conditioning class. Date: April 28th Time: 8:00am – 9:15am Please Note: No 9am Crossfit Class
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Body Spec April 28, 2018 (Saturday)
Read More: Body Spec April 28, 2018 (Saturday)Don’t forget to schedule your Dexa or Fitness wave scans for April. The “Road to Swole” contest winners will be announced the following week after your scans are turned in. BodySpec DexaScan Sat 8:30 AM · Crossfit One World & Self Defense – Krav 33415 Western Avenue, Union City CA (510) 324-8153 https://www.facebook.com/events/732536213623800/?ti=icl What…
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WOD April 27, 2018 (Friday)
Read More: WOD April 27, 2018 (Friday)Gymnastics:EMOM 6 Minutes of T2B + C2B + BMU Complex. Challenge you self! Complete 1 toes to bar, 1 chest to bar and 1 bar mu all in succession without coming off the bar! WOD: Choose Option A or B A: AMRAP in 30 Minutes of 50 Air squats 35 Russian Kettlebell Swings 32/24 kg…
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WOD April 26, 2018 (Thursday)
Read More: WOD April 26, 2018 (Thursday)Skill Work: Tabata HSPU RX+: Tabata Strict HSPU Weightlifting: Muscle Snatch + Snatch Balance E2MOM for 14 Minutes of 2 Muscle Snatch + 1 Snatch Balance complex @ 60% of your 1 rep max snatch WOD: 3 rounds for time -CAP 18 Minutes of 30 goblet squats 24/16 kg Rx+: 32/24 kg 400 m run
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WOD April 25, 2018 (Wednesday)
Read More: WOD April 25, 2018 (Wednesday)Warm-up: EMOM 5 minutes (in the same minute of) 6 Kettle bell Sumo DL High Pulls 24/16 KG 4 Knees to Elbows Weightlifting: Deadlift E3MOM 12 MINS 4 Deadlifts at 85% of your 1 rep max WOD: 3 Rounds for Time -CAP 17 Minutes 21 Toes to Bar 15 Pull Ups 9 Push Press at…
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WOD April 24, 2018 (Tuesday)
Read More: WOD April 24, 2018 (Tuesday)Core: Tabata Alternating L-Sit Hold and Plank Hold Weightlifting: Shoulder Press E3MOM 12 Mins 4 Strict press as 85-90% of max WOD: For time -CAP 20 minutes 21-18-15-12-9-6-3 Sit-ups with medicine ball 20/14 lb Hang power clean 115/75 lb rx+ 135/95
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WOD April 23, 2018 (Monday)
Read More: WOD April 23, 2018 (Monday)Capacity: Dumbell Snatches EMOM 5 Minutes of 10 Alternating Dumbbell Snatches 50/35 + 5 burpees in the same minute. Weightlifting: Back Squat E3MOM 9 Mins 6 Back Squats at 85% of 1 rep max WOD: AMRAP – CAP 12 Minutes of 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps…
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