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Month: December 2017

  • CrossFit – Thu, Jul 17

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Banded hamstring stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side shuffle 10 Skater Jumps Skill Work (No Measure) EMOM x 9 Min 1 – :30s Dip Lockout Min 2 – :30s Arch Hold Min 3 – 2…

    Read More: CrossFit – Thu, Jul 17

  • CrossFit – Wed, Jul 16

    CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 3 sets: 50ft Lateral Bear Crawl 20 Band pull aparts 5ea MB Rotation Slam Strength (5 Rounds for weight) Every 3min x 5 5 Pause Bench Press (2s pause) 8 DB Bent Over Rows – 2 DB’s Conditioning (AMRAP – Rounds and Reps) AMRAP…

    Read More: CrossFit – Wed, Jul 16

  • CrossFit – Tue, Jul 15

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Couch stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Pogo Hops Skill Work (No Measure) EMOM x 9 Min 1 – :10-20s Chin Over Bar Hold Min 2 – :30s Bottom Ring Dip Hold Min…

    Read More: CrossFit – Tue, Jul 15

  • CrossFit – Mon, Jul 14

    CrossFit One World – CrossFit Max Effort Lower New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our…

    Read More: CrossFit – Mon, Jul 14

  • CrossFit – Sun, Jul 13

    CrossFit One World – CrossFit New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our main lifts will…

    Read More: CrossFit – Sun, Jul 13

  • CrossFit – Sat, Jul 12

    CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 25min 15 Cal Bike 20 G20 20 TTB 40 Front Rack Reverse Lunge

    Read More: CrossFit – Sat, Jul 12

  • CrossFit – Fri, Jul 11

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 2min Jump Rope Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets 10 Barbell front squats 10 Sumo good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 3 Power Cleans 5 Tuck Jumps build to 3RM…

    Read More: CrossFit – Fri, Jul 11

  • CrossFit – Thu, Jul 10

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :40s Wall Facing HS Hold Min 2 – :40s Forearm Plank RX +: 50ft HSW Conditioning (AMRAP – Rounds and…

    Read More: CrossFit – Thu, Jul 10

  • CrossFit – Wed, Jul 9

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/side + 3 rounds: 10 DB Strict Press 25 Banded face pulls 5 MB Slams Strength (5 Rounds for time) Every 3min x 5 1 Push Jerk 10 Ring rows with 2/sec pause build to heavy single Conditioning…

    Read More: CrossFit – Wed, Jul 9

  • CrossFit – Tue, Jul 8

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 10 alternating groiners 50ft High Knees 50ft Butt kickers Skill Work (No Measure) EMOM x 8 Min 1 – 15 DB Push-Ups Min 2 – 20 Knee to elbow Conditioning (No Measure) EMOM x 20 (5 rounds…

    Read More: CrossFit – Tue, Jul 8

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    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (800m Route Review) Then Into… 2 ROUNDS 10 Glute Bridges 10 Dead Bugs 10 Banded Good Mornings 20m A-Skips Then Into… (Empty Barbell) 1 ROUND 5 Romanian Deadlifts 5 Deadlifts Then Into… 5 Kip Swings 3 Toes to Bar (or your level’s…

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    CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy Machine or Jog Then Into… 2 ROUNDS 10 Lateral Band Walks (each way) 10 Glute Bridges 10 Air Squats 5 Slow Kang Squats 5 Broad Jumps Then Into… 2 ROUNDS 10 Wall Balls 5 Push-Ups Strength/Accessory Back Squat EVERY 1:00 (6:00) 4 Back Squats…

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