Category: WOD
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WOD July 12, 2017 (Wednesday)
Read More: WOD July 12, 2017 (Wednesday)SKILL WORK: Strict Pull-ups EMOM 6 mins max set of strict pull ups. Take 6 minutes to attempt a max set of strict pull ups. This is an assessment of your body weight skill level. WEIGHTLIFTING: Snatch Grip Deadlift E2MOM for 14 Mins of 3 SGDL at 90-95% of 1RM Snatch. WOD: Isabel For Time:…
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WOD July 11, 2017 (Tuesday)
Read More: WOD July 11, 2017 (Tuesday)SKILL WORK: Ring Dips EMOM 6 Mins straight set of ring dips WEIGHTLIFTING: Bench Press E2MOM 8 MINS 6 bench press at 75% ) WOD: AMRAMP in 15 Minutes (rounds and reps) 9 Push-ups 12 American Kettlebell Swings 32/24kg 15 Box Jumps 24/20 Today’s WOD features push-ups, kettlebell swings and box jumps. 15 minutes is…
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WOD July 10, 2017 (Monday)
Read More: WOD July 10, 2017 (Monday)SKILL WORK: Max Unbroken Pull-ups EMOM 6 minutes of Max unbroken Chest-To-Bar Pull-ups or max unbroken kipping pull ups. For beginners work on regular kipping pull ups. WEIGHTLIFTING: Overhead Squat Overhead Squat ( E2MOM 14 mins 4 OHS at 75% of 1rm OHS ) WOD: 21-15-9 of: Push press 115/85, rx+ 135/95 Double Unders Lateral…
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WOD July 7, 2017 (Friday)
Read More: WOD July 7, 2017 (Friday)ROW SPRINTS: 6 X 100 Meter Row -Score is your slowest time WEIGHTLIFTING: Back Squat E2MOM 14 minutes 3 back squats at 65% WOD: CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115/75# 5 Snatches, 115/75#
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WOD July 6, 2017 (Thursday)
Read More: WOD July 6, 2017 (Thursday)SKILL WORK: Weighted Pull-ups EMOM 6 minutes 4 weighted pull ups WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 2 Full Snatches at 70% of 1 RM WOD: 10 Rounds for time: 10 Wall ball shots 20/14lb, 10/9′ ft target 200M Run
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Compete or Support One World Athletes at the Triples Series!
Read More: Compete or Support One World Athletes at the Triples Series!Looking to compete or maybe show some support for your favorite One World Athlete? Roll on out to Alameda Crossfit on July 22, 2017, starting at 08:00 am as a few of our very own athletes will be competing against the areas local boxes at the Battle on the Bay Triples Series! Alameda CrossFit 800…
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WOD July 5, 2017 (Wednesday)
Read More: WOD July 5, 2017 (Wednesday)SKILL WORK: Tabata Single Arm Kettle Bell Walk 24/16KG -alternate every round WEIGHTLIFTING: Snatch Grip Deadlift E2MOM 12 minutes 4 SGDL at 80-85% of 1rm snatch WOD: For Time: 50 Burpee Box Jump Overs 24/20 *Cap 11 minutes*
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WOD July 4, 2017 (Tuesday)
Read More: WOD July 4, 2017 (Tuesday)SKILL WORK: Tabata Alternating Hand Stand Hold/L-sit hold WEIGHTLIFTING: Bench Press E2MOM 10 minutes 5 bench press @ 70% WOD: “1776” AMRAP 17 Minutes 7 Burpee Bar Muscle Up, rx+: Burpee Ring Muscle Up 4 Rope Climbs 76 Double Unders *Scale Burpee bar muscle ups with burpee chest to bar pull ups
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WOD July 3, 2017 (Monday)
Read More: WOD July 3, 2017 (Monday)SKILL WORK: Ring Dips & Strict Pull Ups EMOM 6 minutes: 5 Ring Dips 3 Strict Pull Ups WEIGHTLIFTING: Overhead Squat E2MOM 12 minutes 5 OHS at 65-70% of 1RM WOD: For time: 800 meter run 4 Rounds of DT, RX+: 5 Rounds 12 Deadlifts, 155/105lbs 9 Hang Power Cleans, 155/105lbs 6 Push Jerks, 155/105lbs…
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Congratulations to OW Youth Olympic Weightlifters!
Read More: Congratulations to OW Youth Olympic Weightlifters!Congratulations to our One World Barbell Club Olympic Weightlifters, Brooke and Annelisse. Both young ladies competed in the June 2017 USAW Youth National Weightlifting meet in Atlanta, Georgia. Brooke finished with competition PR’s for her Snatch, Clean & Jerk and Total. She took 4th place in Snatch and 5th in C&J, and had a 5th…
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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…