Category: WOD
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A_DIA DE LOS MUERTOS
Read More: A_DIA DE LOS MUERTOSCrossFit One World – OW Fit Deadlifts (5×5) E2MOM for 10 mins 5 Reps @ 75% of 1 RM Deadlifts Metcon (AMRAP – Reps) “Dia De Los Muertos” With a Running Clock For As Long As Possible 10 meter Sprint in the first minute 20 meter Sprint in the second minute 30 meter Sprint in…
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RETURN OF INDOOR CLASSES!
Read More: RETURN OF INDOOR CLASSES!Indoor classes are back! Starting Monday November 2, 2020 One World will hold both Indoor & Outdoor classes for CrossFit and Bootcamp! You can pick either class to suit your needs. Class times are the same for both Indoor or Outdoor workouts. One World follows the Alameda County and CDC (Centers for Disease Control &…
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BootCamp Saturdays
Read More: BootCamp SaturdaysOne World is happy to announce the return of BootCamp Saturdays -Bring a friend or family member! Class starts promptly at 07:00AM. You have the option to workout Indoor or Outdoors. Come on down and get your sweat on! -Restrictions apply.
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Light and EASY
Read More: Light and EASYCrossFit One World – OW Fit Strength 10 Min E2MOM Snacth Complex 1 Power Snactch 2 Snatches 2 Snatch Balances or 2 Drop Snatches Power Snatch Snatch Snatch Balance Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 55/ 75 10 Handstand Push up 20 Double Unders 300m Row
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WEAR YOUR COSTUMES…OR ELSE!!!
Read More: WEAR YOUR COSTUMES…OR ELSE!!!CrossFit One World – OW Fit Metcon (Time) “HallowWODeen” 2 Rounds For Time Teams of 2 10 Burpees (Sync’d) 31 American KB Swings (53/35 lb) 10 Burpees (Sync’d) 31 Box Jumps (24/20 in) 10 Burpees (Sync’d) 31 Push Presses (95/75 lb) 10 Burpees (Sync’d) 31 Pull-Ups 10 Burpees (Sync’d) 31 AbMat Sit-Ups 10 Burpees 31…
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A_HALLOW’S EVE
Read More: A_HALLOW’S EVECrossFit One World – OW Fit Metcon (Time) Teams of 2: Establish a 1 Rep Max Ground to Overhead in 8 minutes – Score total combined weight. Then… 4 minutes Max Burpees (1 Person working at a time) for total reps Then… Complete the following: (1 Person working at a time) 60 Thrusters 60 Plate…
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A_FREDDY KRUEGER vs JASON
Read More: A_FREDDY KRUEGER vs JASONCrossFit One World – OW Fit Single Leg Deadlifts EMOM for 10 Minutes Odd-10 Reps Left Leg Even-10 Reps Right LegYou can use dumbbells, kettlebell or barbell Metcon (Time) “FREDDY KRUEGER” 21-15-9 American Kettlebell Swings (70/53) Burpees Rest 3 Minutes “JASON” 100 Squats 5 Pull Ups 75 Squats 10 Pull Ups 50 Squats 15 Pull…
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A_THE GRUDGE
Read More: A_THE GRUDGECrossFit One World – OW Fit Front Squat (E2MOM for 10 mins 5 sets x 5 reps @ 65% 1RM) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball…
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A_PARANORMAL ACTIVITY
Read More: A_PARANORMAL ACTIVITYCrossFit One World – OW Fit Back Squats (5×5) E2MOM for 10 Minutes for 5 Reps @ 70% of 1RM Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 5 Devil’s Press 10 DB Push Press (35/50) 10 DB Front Rack Lunges(not walking) Run 100m RX+ 50/70
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A_THE CONJURING
Read More: A_THE CONJURINGCrossFit One World – OW Fit Annabelle (Time) For Time 50 Russian Kettlebell Swings (35/53) 104 Goblet Squats 50 Russian Kettlebell Swings 104 Kettlebell Ballistic Rows 50 Russian Kettlebell Swings 104 Kettlebell Push Presses 50 Russian Kettlebell Swings 104 Goblet Squats 50 Russian Kettlebell SwingsWith a running clock, as fast as possible perform the prescribed…
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Hype Hitters – Tue, May 19
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 Metcon (4 Rounds for weight) Metcon (Time)…
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CrossFit – Tue, May 19
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…