Category: WOD
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Congratulations Coach Josh!
Read More: Congratulations Coach Josh!Congratulations to One World Powerlifting Coach Josh Moore who took 1st in his weight class at the 2017 IPL World Powerlifting Championship this weekend with a 1433 powerlifting total! Hitting 369 lbs on bench press, 490 lbs on squat, and 573 lbs on deadlift! Way to kill it Josh!
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WOD November 3, 2017 (Friday)
Read More: WOD November 3, 2017 (Friday)Warm-up: Tabata Hand Stand Hold/ walks, free standing or against the wall Weightlifting: Front Squat E3MOM 15 mins work up a new 3 rep max front squat. The lunges from this month surely have strengthed our quad strength and should translate to a strong drive out of a heavy front squat or back squat, record…
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WOD November 2, 2017 (Thursday)
Read More: WOD November 2, 2017 (Thursday)Skill Work: Weighted Pull-ups EMOM 6 mins work up to a new 1 rm weighted pull up Weightlifting: Snatch E2MOM 10 Mins work up to a snatch heavy single WOD: 1-Mile Run (Time) Max Effort 1-Mile Run
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WOD November 1, 2017 (Wednesday)
Read More: WOD November 1, 2017 (Wednesday)Skill Work: Toes-To-Bar EMOM 6 MINS work up to a new max set of unbroken toes to bar Weightlifting: Deadlift E3MOM 15 work up to a new 3 rep max deadlift. These do not need to be touch and go, make sure to ensure a tight neutral spine on each pull really dial in your…
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WOD October 31, 2017 (Tuesday)
Read More: WOD October 31, 2017 (Tuesday)Warm-up: Tabata hollow rock, super man holds alternating Weightlifting: Snatch Grip Push Press. E3MOM 12 mins WORK UP TO A NEW 1 REP MAX SGPP We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…
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WOD October 30, 2017 (Monday)
Read More: WOD October 30, 2017 (Monday)Warm-up: EMOM 6 Mins 10 wall balls 10 push ups Weightlifting: Back Squat E3MOM 15 minutes. Go for 3 Rep Max B.S: work up to a new three rep max back squat start at 85% of your 1 rm WOD: For time: 9-15-21 Calorie Row RX+: air assault bike Dumbell Push Press 50/35 ** 40…
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Women’s Only Self Defense Seminar -November 2017
Read More: Women’s Only Self Defense Seminar -November 2017Hey One Worlders, One World Krava Maga will be hosting a FREE self-defense seminar for WOMEN ONLY. This hands on seminar will teach you to protect yourself, neutralize the situation and get away to safety. It’s FREE for One World Members and Non-Members alike so bring a girlfriend! When: Saturday, November 4, 2017, from 12:00pm-2:00pm…
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Congratulations 880 Cup 2017 Winners!
Read More: Congratulations 880 Cup 2017 Winners!Congratulations to Crossfit One World’s 880 Cup 2017 North Bay Fire Fundraiser Winners! Crossfit One World would like to thank everyone that competed in our North Bay Fundraiser, and to friends and family that came out to cheer on their favorite teams. Men’s RX: First Place: The Dingleberries (John Devane, Joe Devane) Second Place: Non…
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No Classes October 28, 2017 (Saturday)
Read More: No Classes October 28, 2017 (Saturday)Hey One Worlders just a quick reminder that tomorrow October 28th, there will be no classes. But that doesn’t let you off the hook! If you didn’t know the 880 Cup will be taking place which will be our way of giving back to the community by raising funds and gathering donations for the victims…
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880 Cup Movement Standards
Read More: 880 Cup Movement StandardsAll 880 Cup Athletes, Thanks for Signing up for the 880 Cup and supporting our fundraiser for the victims of the North Bay Fires. There is still time for your friends to sign up for this competition so urge your friends to come and compete for this great cause! We just made some updates to…
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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…