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Month: October 2014

  • Hype Hitters – Tue, Apr 14

    CrossFit One World – Hype Hitters

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  • CrossFit – Tue, Apr 14

    CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50 Single Unders 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 200m Run 3 Wall Walks 10 Alt DB Snatches…

    Read More: CrossFit – Tue, Apr 14

  • CrossFit – Mon, Apr 13

    CrossFit One World – CrossFit Max Effort Lower New Training Cycle Today! Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 10 alternating side lunges 20 band glute bridges 3 squat jumps Power (No Measure) EMOM x 5 5 DB Squat Jumps 20/15lbs Strength (5 Rounds for weight)…

    Read More: CrossFit – Mon, Apr 13

  • CrossFit – Sun, Apr 12

    CrossFit One World – CrossFit Back Squat (14 Min E2MOM Back Squat Set 1 65% -5 Reps Set 2 70% – 4 Reps Set 3 75% – 3 Reps Set 4 80% -3 Reps Set 5 80% – 2 reps Set 6 85% – 2 Reps Set 7 87.5 – 1 Reps) Metcon (6 Rounds…

    Read More: CrossFit – Sun, Apr 12

  • Hype Hitters – Sat, Apr 11

    CrossFit One World – Hype Hitters

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  • CrossFit – Sat, Apr 11

    CrossFit One World – CrossFit 180131 P Mod (Time) 180131 Mod With a partner for time: 100 overhead walking lunges 100 knees-to-elbows 100 sit-ups 100-cal. row 100 sit-ups 100 knees-to-elbows 100 overhead walking lunges One partner works, while the other rests

    Read More: CrossFit – Sat, Apr 11

  • CrossFit – Fri, Apr 10

    CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) Couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: 200m Run 10 OHS 10ea Barbell single leg RDL Strength (5 Rounds for weight) EMOM x 10 (5ea) Min 1 – 12 Barbell Front Rack Reverse Lunges – take bar from rack Min…

    Read More: CrossFit – Fri, Apr 10

  • Hype Hitters – Thu, Apr 9

    CrossFit One World – Hype Hitters

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  • CrossFit – Thu, Apr 9

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m row pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band Pull Aparts 25 DB Z-Press Strength (5 Rounds for weight) Every 90s x 5 2 Squat cleans + 1 Split Jerk Conditioning (5 Rounds for time)…

    Read More: CrossFit – Thu, Apr 9

  • CrossFit – Wed, Apr 8

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + Running Drills: Run Drills 2 X 10m Butt Kicks 2 x 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Accelerations Gymnastics (No Measure) EMOM x 10…

    Read More: CrossFit – Wed, Apr 8

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  • CrossFit – Wed, May 13

    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 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…

  • CrossFit – Tue, May 12

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…

  • CrossFit – Mon, May 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

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