Category: WOD
-
WOD November 20, 2018 (Tuesday)
Read More: WOD November 20, 2018 (Tuesday)Warm-up 3 Rounds 2 Wall Walks 4 Good Mornings 6 Scapular Push Ups Weightlifting Deadlift (5 x 5) E2MOM 5 x 5, @70% + WOD 3 Rounds For Time 200 M Run 7 HSPU 9 DL 125/205 RX+ Strict HSPU
-
WOD November 19, 2018 (Monday)
Read More: WOD November 19, 2018 (Monday)Warm-up 3×5 Strict Pull Ups *add weight if possible Weightlifting Back Squat (6 x 2) Every :90 6 x 2 @ 80% WOD: DB Fran (For Time) 21-15-9 DB Thrusters 35/45 Pull Ups *Use 2 DB RX+ 21-15-9 DB Thrusters 35/45 C2B Pull Ups
-
WOD November 16,2018 (Friday)
Read More: WOD November 16,2018 (Friday)WOD: EMOM 10 Minutes Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) Every :90 3×10 Front Squats @ WK 1 weight WOD: AMRAP in 18 Minutes of 5 T2B 15 Russian KBS 53/70 15 Box Jumps 5 Cleans 125/205 *Shoot for 3 rounds, if you are not able to do…
-
WOD November 15, 2018 (Thursday)
Read More: WOD November 15, 2018 (Thursday)100 Double Under – Buy In Then 50 WB 14/20 40 Cal Row 30 Pull Ups 20 Goblet Squats 35/50 10 KB Snatches (each arm) Then 100 Double Under Cash Out Rx+ : WB 20/30, DB instead of KB 50/75 *For Rx+ DB snatches should be completed unbroken at the Rx+ weight WOD: 5 Rounds…
-
WOD November 14, 2018 (Wednesday)
Read More: WOD November 14, 2018 (Wednesday)Warm-up: 3 Rounds for time 3X500m row -rest :60 sec *Compare to WK1 Times Weightlifting: Overhead Squat (10 x 3) 10 x EMOM 3 OHS @ 60-70% WOD: 5 Rounds for Time 400 Meter Run 50 Double Unders
-
WOD November 13, 2018 (Tuesday)
Read More: WOD November 13, 2018 (Tuesday)Warm-up: Shoulder mobility Weightlifting: Power Clean (5 x 1+5) Every :90 5x 1 power clean + 5 push press @ 50% WOD:AMRAP in 15 Minutes of 5 Thrusters 55/75 10 Pull Ups 15 Sit Ups 18/20 Cal Row Rx+ Thrusters 95/135 C2B Pull Ups *For RX+ Thrusters should be completed unbroken
-
Veterans Day 2018
Read More: Veterans Day 2018Land of the free because of the brave “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them” -John F. Kennedy With pride and honor, we salute or veterans and thank you for your service, protection and support. One World will…
-
WOD November 12, 2018 (Monday)
Read More: WOD November 12, 2018 (Monday)Weightlifting: Back Squat (5 x 5) Every :90 5 Back Squat @ 50% HERO WOD: Three Wise Men Tribute Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three…
-
BodySpec Dex Scan November 2018
Read More: BodySpec Dex Scan November 2018Body Spec DexaScan is back at One World! November 10, 2018 One World Self Defense and Fitness One World Barbell Club 33415 Western Avenue Union City, California Schedule your next DexaScan soon, space is limited and open to the public. https://www.bodyspec.com/scan-me/crossfit_one_world/2018-11-10? WHAT’S IN A DXA SCAN? A BodySpec DXA scan is a comprehensive snapshot of…
-
WOD November 9, 2018 (Friday)
Read More: WOD November 9, 2018 (Friday)EMOM: 10 Min EMOM Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) 3 x E2MOM 10 Front Squat @ 5-10# heavier than last week ~72.5% WOD: AMRAP in 12 Minutes 3 Power Clean 115/155 6 Front Lunges 9 T2B
Search
Popular Posts
-
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…
-
CrossFit – Sun, May 17
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
-
Hype Hitters – Sat, May 16
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)