Category: WOD
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WOD May 24, 2016 (Tuesday)
Read More: WOD May 24, 2016 (Tuesday)STRENGTH 3X3 FRONT SQUAT +5# AXLE BAR* START WITH UNLOADED MEN AND WOMENS AXLE BAR (ADD WEIGHT IF TIME PERMITS). TAKE 10 MINUTES FOR *DEADLIFT *CLEAN & HANG CLEAN *PRESS, PUSH PRESS & JERK *OVERHEAD SQUAT *FRONT RACK LUNGE STEPS *OVER HEAD LUNGE STEPS *OVERHEAD WALK WOD: 5 RFT *2 TIRE FLIPS *100M RUN *20 PUSH BALLS 14/20 *100M RUN
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WOD May 23, 2016 (Monday)
Read More: WOD May 23, 2016 (Monday)OLY SKILL: CLEAN COMPLEX LEAD BY THE COACH. START WITH AN EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 CLEAN (NOT POWER) *1 SPLIT JERK OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS 1 CLEAN & JERK (NOT POWER) *START @ 65%. ADD WEIGHT EACH LIFT EMOM: 12 MINUTES (6 ROUNDS) MINUTE 1:…
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The FitExpo May 21-22, 2016
Read More: The FitExpo May 21-22, 2016Hey everyone!Art Zambrano will be competing at FitExpo on Sunday May 22, 2016. The competition is at the San Jose Convention Center. There are flyers with discount coupons at the front desk. You can also find out more info on their website www.thefitexpo.com Go show your support for Art! Contact Art for his lift times.
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Contra Costa Throwdown Partners Edition 2016
Read More: Contra Costa Throwdown Partners Edition 2016May 22nd 2016!!!We are BACK! and this year we are adding a PROGRESSIVE Prize FUND$$$$! What this means to you and your teams, The more people that sign up the bigger the cash prize will be for your division. 3 Workouts plus final – we will release all workouts early. Minimum 4 weeks ahead of…
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Mental Health Awareness WOD May 21, 2016
Read More: Mental Health Awareness WOD May 21, 2016May is mental health awareness month! Join Crossfit One World on May 21, 2016 (Armed Forces Day & mental health awareness month) for a WOD & stigma-fighting awareness raiser. “Becky”For Time complete:800 meter run30 squat snatches 95/65 pounds400 -meter run30 hang cleans 95/65 pounds200-meter run30 back squats 95/65 pounds400-meter run30 push ups800-meter run30 pull ups(Newbies:…
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WOD May 20, 2016 (Friday)
Read More: WOD May 20, 2016 (Friday)Strength: 4×4 Back Squat +5lbs For Time:3 Bar Muscle Ups5 Snatch 65/95 *not power snatch10 Overhead Walking Lunge Steps 65/9520 Calorie Row30 KB Swings 35/53 (American)400m Run30 KB Swings20 Calorie Row10 Overhead Walking Lunge Steps3 Bar Muscle ups *25 Minute Cap*OH Walking Lunge Steps does not have to be in a Snatch grip
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Fitness Wave May 26, 2016 (Thursday)
Read More: Fitness Wave May 26, 2016 (Thursday)Fitness Wave of Northern California will be coming to One World on Thursday May 26th, 2016 and will be doing dunk tank Body Fat and Lean Mass testing. With a dunk tank test you will be able to see how much lean body mass you have as an individual and exactly how many calories your…
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East Bay Battle (Youth & Junior Championships) May 22, 2016
Read More: East Bay Battle (Youth & Junior Championships) May 22, 2016Hey everyone! Annelisse will be competing in her very first Olympic Weightlifting competition this Sunday May 22, 2016 at Crossfit Oakland 1313 67th St. Emeryville, Ca. 94608. Her first heat is at 12pm. Come out and cheer on Anne! She will rock the lifts!
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WOD May 19, 2016 (Thursday)
Read More: WOD May 19, 2016 (Thursday)OLY Skill:Clean Complex *Empty Bar4 Sets of:1 Deadlift1 High Pull1 Squat Clean1 Push Press1 Push Jerk1 Split Jerk Strength:4×4 Bench Press add 5#WOD: *Running Clock2RFT5 Clean & Jerk 105/155 *not a power clean30 Lateral jump over the bar*Rest 2 minutes*3RFT30 Deadlifts 105/15515 Toes to Bar *Post total time of completion including the rest period*Coach leads…
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WOD May 18, 2016 (Wednesday)
Read More: WOD May 18, 2016 (Wednesday)4×4 Deadlifts add 5# *no dropping the bar during the sets EMOM: 5 Minutes1-2 Strict Muscle Ups or 3-5 Strict Pull AMRAP: 12 Minutes5 HSPU *Deficit using 25lb plates50 Double Unders10 KB Snatch (5 each arm) 26/44100m Run*Muscle ups start from dead hang with feet off the floor or boxes.*Option for Strict Pull ups is…
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CrossFit – Sat, Aug 29
CrossFit One World – CrossFit 08292026 P Mod (Time) For time: 20-18-16-14-12 reps Front squats (135/95) 30-26-22-18-14 reps Lateral burpees over the bar 20-18-16-14-12 reps Power cleans (135/95) RX+: ♀ 125-lb barbell ♂ 185-lb barbell You go, I go
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CrossFit – Sat, Aug 22
CrossFit One World – CrossFit 250726 P Mod (AMRAP – Rounds & Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…
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CrossFit – Sun, Aug 16
CrossFit One World – CrossFit LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power Snatches 5 Overhead Squat 10 Bar facing Burpee Rest 90 Sec 2 Round Rx 95/55 5 Hang Power…