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Month: May 2022

  • CrossFit – Mon, Feb 2

    CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 500m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: :15-20s Chin-over bar hold 3 wall walks 10 MB Rotation Slams Strength Work (5 Rounds for weight) Every 3min x 5 3 Push Press 8-10 Chest to bar Conditioning (3…

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  • CrossFit – Sun, Feb 1

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM Front Squat) LVL 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 (Rx+ 30/20) 10 Hang Power Snatch 95/65 (Rx+ 115/85) 20 Double Under 100 m Run Note: When…

    Read More: CrossFit – Sun, Feb 1

  • Hype Hitters – Sat, Jan 31

    CrossFit One World – Hype Hitters () () () () ()

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  • CrossFit – Sat, Jan 31

    CrossFit One World – CrossFit Fun Bags – P Mod (Time) 3 Rounds for Time (with 1 sandbag): 800m run 40 reverse lunges 30 air squats 20 sit ups 10 push ups Everyone will do all reps. One person must be carrying the sandbag when performing reps and on run. Partners can pass sandbag to…

    Read More: CrossFit – Sat, Jan 31

  • CrossFit – Fri, Jan 30

    CrossFit One World – CrossFit Dynamic Effort Lower Warm-up (No Measure) 400m Row couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 10 Kip Swings 2 Wall walks + :10s HS Hold 10 Sumo Barbell good mornings Strength (5 Rounds for weight) Every 2min x 5 5 Hang Squat Snatch Conditioning (5…

    Read More: CrossFit – Fri, Jan 30

  • Hype Hitters – Thu, Jan 29

    CrossFit One World – Hype Hitters

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  • CrossFit – Thu, Jan 29

    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: 15 Ring Rows 30 Shoulder Taps 20 Air Squats Strength (5 Rounds for weight) Every 2min x 5 5 Hang Squat Cleans Conditioning (10 Rounds for time) 10RFT (12min Cap) 7…

    Read More: CrossFit – Thu, Jan 29

  • CrossFit – Wed, Jan 28

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 sets: 50ft High Knees 50ft butt kickers 50ft walking lunges 50ft side shuffle 50ft carioca Skill Work (No Measure) EMOM x 9 (3 rounds each) Min 1 – :30s HS Hold Min 2 – :20-30 Ring Lockout Min 3 – :20-30s L-Hang from…

    Read More: CrossFit – Wed, Jan 28

  • Hype Hitters – Tue, Jan 27

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Tue, Jan 27

  • CrossFit – Tue, Jan 27

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike/Row Couch stretch x 30s/ea + 3 sets: 10ea Lateral Band walks 20 alternating reverse lunges 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 5 Back Squats 5 Broad jumps Conditioning (5 Rounds for time) For Time (15min Cap)…

    Read More: CrossFit – Tue, Jan 27

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  • CrossFit – Sat, Aug 8

    CrossFit One World – CrossFit 220930 P Mod (Time) AMRAP for 25 Mins: Increase by 5 each round (5, 10, 15…) 5 Snatches (95/135) 5 Burpee Box Jumpovers (20/24) 5 Clean and Jerks (95/135) + every 5 minutes, 500m row both partners Must complete 5 reps at a time. One partner rests, while the other…

  • CrossFit – Fri, Aug 7

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 6 DB…

  • CrossFit – Fri, Aug 7

    CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (8 Rounds for weight) Every :90s x 8 2 Clean and Jerks build in load with good…

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