Category: WOD
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WOD November 16, 2014 (Monday)
Read More: WOD November 16, 2014 (Monday)Take 21 minutes to establish a One Rep Max Deadlift and then… @ 70% of your 1rm deadlift, complete the following: AMRAP – 9 Minutes5 Deadlifts10 Plate Thrusters (45/25) 5 Box Jumps (24/20)
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TEAM WOD November 15, 2014 (Saturday)
Read More: TEAM WOD November 15, 2014 (Saturday)Hey everyone I’ll be coaching the 9am CrossFit class this Saturday and I’d like to encourage all of you to bring a friend or family member to join you for the “not so pleasant” workout. I’m sure many of you have noticed that the workout for Saturday has not been added to the whiteboard, this…
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WOD November 14, 2014 (Friday)
Read More: WOD November 14, 2014 (Friday)Back Squat 3×5@75% 2×2@80% 2×2@85% 3×1@90% and then… 100m “Sprint” Row x16 (20 second rest between each sprint) Score is the slowest sprint
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Boot Camp November 2014
Read More: Boot Camp November 2014The next Boot Camp session starts Tuesday November 18th (strength training) and Wednesday November 19 (conditioning). Check the One World Schedule for class times.
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WOD November 13, 2014 (Thursday)
Read More: WOD November 13, 2014 (Thursday)EMOM 15 MinutesMinute One – 10 Pull UpsMinute Two – 20 Hollow RocksMinute Three – 10 DB Strict Press And then… Complete 2 rounds for time:200m Run 20 KB Swings (70/53) (53/35) (44/26)20 Burpees 50 Double Unders (15 minute cap)
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NORCAL Powerlifting Nation Championships
Read More: NORCAL Powerlifting Nation ChampionshipsCongratulations to Christina Winfrey-Campbell for her 1st place finish in 2014 NorCal Powerlifting National Championships! Christina’s hard work and dedication paved the way to her ultimate success!
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WOD November 12, 2014 (Wednesday)
Read More: WOD November 12, 2014 (Wednesday)Back Squat3×5 @ 75% of 1rm back squat2×2 @ 80% of 1rm back squat2×2 @ 85% of 1rm back squat3×1 @ 90% of 1rm back squat and then… Complete for time: 25 Power Cleans100 Jumping Lunges25 Power Cleans 135/95, 115/75, 95/65 *20 Minute Cap*
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Epic One World Team!
Read More: Epic One World Team!Oneworlders tackling the Epic Team Series in San Jose. Everyone did an awesome job. Let’s do it again next year!
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One World Salutes All Our Veterans
Read More: One World Salutes All Our Veterans” Memorial Day isn’t just about honoring veterans, its honoring those who lost their lives. Veterans had the fortune of coming home. For us, that’s a reminder of when we come home we still have a responsibility to serve. It’s a continuation of service that honors our country and those who fell defending it.” –Peter…
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WOD November 11, 2014 (Tuesday)
Read More: WOD November 11, 2014 (Tuesday)Happy Veteran’s Day! Honoring all who served! 1 Rep Max Power Snatch Complete the following for time: 1000m Row30 Toes to Bar 700m Row30 Toes to Bar 400m Row30 Toes to Bar 100m Row
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