Month: December 2022
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Not Da Murph… Prep…
Read More: Not Da Murph… Prep…CrossFit One World – CrossFit Metcon (AMRAP – Reps) 35 Min. AMRAP Teams of 2 (You Go I go) Add 2 reps every round… Round 1 2 T2b (Scaled=V-ups) 2 Hand Release Push-Ups 2 HPC&J 65/95 (95/115 rx+} 2 Wall Balls 14/20 2 Double Unders Round 2 4 T2b (Scaled=V-ups) 4 Hand Release Push-Ups 4…
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May 21th
Read More: May 21thCrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Back Squat @65-70% Back Squat Metcon Metcon (Time) For Time 3 Rds 400m Run 24 Alternating Hang Power Snatch KB 53/35 50 Sit up
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May 20th
Read More: May 20thCrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Deadlift @60-65% Deadlift Metcon Metcon (AMRAP – Rounds and Reps) Carnal AMRAP- 19 mins of 7 Alternating PIstol Squat 7 Hang Power Clean 115/ 95 7 Thruster 7 C2B Pull up
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Memorial Day “MURPH” Challenge Sunday, May 31, 2021
Read More: Memorial Day “MURPH” Challenge Sunday, May 31, 2021“MURPH” HERO WOD: 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN WITH A 20LB VEST OR BODY ARMOUR The Murph Challenge is a One World yearly tradition in honor of Lt. Michael Murphy (SEAL) who sacrificed everything he had for our freedom. This workout is for One World CrossFit…
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May 19th
Read More: May 19thCrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX within 15 Mins Front Squat Metcon Metcon (Time) For time 100 Double under 80 Air squat 60 Sit up 40 Push up 20 Burpees 40 Push up 60 Sit up 80 Air Squat 100 Double under
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May 18th
Read More: May 18thCrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Push Press @60-65% Push Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Overhead lunges 50/35 10 Burpee Box Jump 150m Run
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May 17th
Read More: May 17thCrossFit One World – CrossFit Weightlifting 12 Min E2MOM 1 Cycle of a Clean Complex @ 60%-65% 1 RM Clean Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of 3 Man Makers 50/35 6 Pistol 12 V-Ups or T2B
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May 16th
Read More: May 16thCrossFit One World – CrossFit Strength 10 Min EE2MOM 5 Deadlift @60% – 65% Deadlift Metcon Metcon (AMRAP – Rounds and Reps) Highway to Heck 9 Min / 90 Sec Rest/ 6 Min / 60 Sec Rest / 3 Min ( 21 Min) Continue where you lift off 1 Devils Thruster 50/35 1 Hand Stand…
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Count Down to Murph…
Read More: Count Down to Murph…CrossFit One World – CrossFit A: Metcon (Time) For Time: 1 Mile Run B: Metcon (3 Rounds for reps) 3 Rounds for total reps (Fight Gone Bad Style) Min 1 – Max C2B Min 2 – Max T2B Min 3 – Max Hand Release Push- Ups Min 4 – Max Squat to Box Jump Min…
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May 14th
Read More: May 14thCrossFit One World – CrossFit Weightlifting Establish a heavy 1 Rep Max Push Jerk Within 18 Mins Push Jerk Metcon Metcon (Time) For time 15 thruster DB 50/35 15 T2B 15 Cal Row 15 Devils press 30 Lateral Burpees 15 Devil Press 15 Cal Row 15 T2B 15 Thruster
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CrossFit – Fri, Oct 9
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 100m Easy Run 20m High Knees 20m Butt Kicks 10 Alternating Samson Lunges 10 Cossack Squats 10 Air Squats Then Into… 2 ROUNDS 100m Build Run 4 Box Step-Ups 4 Box Jumps + Step Down 8 Light Wall Ball Thrusters Workout Kelly (Time)…
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Hype Hitters – Thu, Oct 8
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…
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Hypehitters
CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…