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Month: July 2016

  • CrossFit – Thu, Jul 23

    CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Strength (6 Rounds for weight) Every 2min x 6 2 Power cleans + 1 Front Squat build in…

    Read More: CrossFit – Thu, Jul 23

  • CrossFit – Wed, Jul 22

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 Run Accelerations Gymnastics (No Measure) EMOM x 8 Min 1 – 25 V-Ups Min 2 –…

    Read More: CrossFit – Wed, Jul 22

  • Hype Hitters – Tue, Jul 21

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Tue, Jul 21

  • CrossFit – Tue, Jul 21

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 3 Wall Walks Band pull-apart x 25 reps Med Ball Slam x 10 reps Strength (6 Rounds for weight) Every 2min x 6 1 Power Snatch + 2 Hang Squat…

    Read More: CrossFit – Tue, Jul 21

  • CrossFit – Mon, Jul 20

    CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Reverse lunge x 10 reps Tuck jump x 3 reps Strength (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 4 reps Kneeling jump…

    Read More: CrossFit – Mon, Jul 20

  • CrossFit – Fri, Jul 17

    CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Strength (6 Rounds for weight) Every 2min x 6 2 Power cleans + 1 Front Squat build in…

    Read More: CrossFit – Fri, Jul 17

  • CrossFit – Thu, Jul 16

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea cat-cow x 15 reps + 3 sets: 25ft/ea DB OH Carry 25 Band pull aparts 30s Bar Hang Strength (5 Rounds for weight) Every 3min x 5 Strict Press x 6 reps Strict Chin-Up x 5 add weight…

    Read More: CrossFit – Thu, Jul 16

  • CrossFit – Wed, Jul 15

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 Run Accelerations Gymnastics (No Measure) EMOM x 8 Min 1 – 25 Hollow Rocks Min 2…

    Read More: CrossFit – Wed, Jul 15

  • CrossFit – Tue, Jul 14

    CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Goblet squat x 25 reps Tuck jump x 3 reps Strength (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 6 reps Kneeling jump…

    Read More: CrossFit – Tue, Jul 14

  • CrossFit – Mon, Jul 13

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: Wall Walk x 3 reps Band pull-apart x 25 reps Med Ball Slam x 10 reps Strength (6 Rounds for weight) Every 2min x 6 2 Hang Power Snatch +…

    Read More: CrossFit – Mon, Jul 13

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  • Hype Hitters – Thu, Aug 6

    CrossFit One World – Hype Hitters

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    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…

  • CrossFit – Wed, Aug 5

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…

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