Month: October 2016
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WOD June 10, 2019 (Monday)
Read More: WOD June 10, 2019 (Monday)Warm-up: Seated DBx2 Press 3×10 Seated DB Press *Go up in weight each round *Start light and go up Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 80%+ WOD: 4 Rounds for Time 500M Row 15 HSPU RX+ 4 Rounds for Time 18/20 Cal Bike 15 Strict…
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WOD June 7, 2019 (Friday)
Read More: WOD June 7, 2019 (Friday)Warm-up: Pendlay Row (3×10) Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 18-15-12-9-6-3 Pull Ups Deadlifts 125/175 RX+ 18-15-12-9-6-3 C2B Pull Ups Deadlifts 155/205
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WOD June 6, 2019 (Thursday)
Read More: WOD June 6, 2019 (Thursday)WOD 1: 6 Rounds for weight 6xE2MOM 5 Front Squats @ 60% 15 Russian KBS 35/53 *Add 5-10# Each Round WOD 2: 3 Rounds For Time 100M Farmers Walk-Mixed Weight 20 Abmat sit ups 10 Lunges (use only one weight from farmers carry) *E2MOM 5 Burpees
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WOD June 5, 2019 (Wednesday)
Read More: WOD June 5, 2019 (Wednesday)Warm-up: Handstand Push-ups 5 Minute EMOM of 3-5 Strict HSPU *Use additional abmats if needed *Move to deficit if proficient at SHSPU Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+ WOD: 3 Rounds For Time 21 Hang Power Cleans 95/135 15 HSPU 9 Front…
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WOD June 4, 2019 (Tuesday)
Read More: WOD June 4, 2019 (Tuesday)Warm-up: Tabata Strict Pull Ups Weight Lifting: Back Squat 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 10 Minute AMRAP 30 DU 3 Rope Climbs *Add 1 Rope Climb each round RX+ 10 Minute AMRAP 30 DU 3 Legless Rope Climbs *Add 1 Rope…
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WOD June 3, 2019 (Monday)
Read More: WOD June 3, 2019 (Monday)Warm-up: Alternating Tabata Superman Hold Hollow Hold *Both on floor Weightlifting: Overhead Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 15 Minute AMRAP 15 T2B 20 DBx1 OHS (10R/10L) 35/50 15 Box Jumps 20/24 *Work on getting through T2B quickly, even if it…
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BodySpec DXA Scan June 2019
Read More: BodySpec DXA Scan June 2019BodySpec June 1, 2019 Body Spec DexaScan is back at One World! Not only does BodySpec scan for body fat but it also checks your bone density. Schedule your next DexaScan soon, space is limited and open to the public. https://www.bodyspec.com/scan-me/crossfit_one_world/2019-06-01? DETAILS: June 1, 2019 Saturday One World Self Defense and Fitness CrossFit One World…
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WOD May 31, 2019 (Friday)
Read More: WOD May 31, 2019 (Friday)WOD 1: (Weight) 5 x E2MOM 5 DL @ 70% 100M Run *Add either 2 Reps or 5# each round WOD 2: 3 Rounds For Time: 15 OHS 65/95 30 Burpees 3 RFT 15 OHS 95/135 30 Burpees
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WOD May 30, 2019 (Thursday)
Read More: WOD May 30, 2019 (Thursday)Warm-up: Alt Tabata Beat Swings V Ups Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: For Time 30 Alt DB Snatches 35/50 15 Alt DB Clean and Jerks 10 HSPU 5 Rope Climbs 10 HSPU 15 Alt DB Clean and Jerks 30 Alt…
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WOD May 29, 2019 (Wednesday)
Read More: WOD May 29, 2019 (Wednesday)Warm-up: Strict Toes-To-Bar (tabata) Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 12 Minute AMRAP 10 T2B 10 Pistols 250M Row RX+ 12 Minute AMRAP 10 T2B 10 Weighted Pistols 35/50 250M Row
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