Month: September 2023
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April 5, 2022
Read More: April 5, 2022CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Snatch Complex (E2MOM x 6 at 60-65%) – Snatch…
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Masters 60+
Read More: Masters 60+“You can’t outrun aging, but the better shape you’re in the longer it takes for your age to catch up with you.” Masters class with Coach Brad. Monday, Wednesdays & Fridays from 0830am-0930am This class is designed specifically for 60 years old and over only. Contact Us for more information.
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April 4, 2022
Read More: April 4, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 65-70%) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES: 200M RUN 10 WALLBALLS RX-(14/20) RX+(20/30)
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Sled Push Sunday
Read More: Sled Push SundayCrossFit One World – CrossFit Metcon (No Measure) Circuit Training EMOM for 24 Minutes: 1-50m Sled Push 2-20 American Kettlebell Swings (35/53) 3-15 Knees to Elbows 4-200m Run 5-Rest (Teams of 4)
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04/02/22
Read More: 04/02/22CrossFit One World – CrossFit Metcon Metcon (Time) AMRAP (with a Partner) in 32 minutes 4 Rope Climbs 200 meter wallball Run (20/14 lb) 12 Thrusters (95/65 lb) 200 meter wallball Run 100 Double-Unders 200 meter Medicine Ball Run (20/14 lb)
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APRIL FOOL’S DAY
Read More: APRIL FOOL’S DAYCrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 60-65%) Metcon (Time) “YOGI BEAR & BO0BOO” 10-9-8-7-6-5-4-3-2-1 BEAR COMPLEX 1-2-3-4-5-6-7-8-9-10 BAR FACING BURPEES RX(135/95)
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March 31, 2022
Read More: March 31, 2022CrossFit One World – CrossFit Strength Overhead Squat (1 RM) 20 minutes to establish a 1 RM OHS Metcon (Time) “THE THRUSTER FROM DOWN UNDER” 3 Rounds: 75 Double Unders 10 Squat Snatches (95/65) (Rest 2 Minutes) Then… 3 Rounds: 20 Thrusters (95/65) 20/16 Cal Row Your score is the time you finished the whole…
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March 30, 2022
Read More: March 30, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “RUNNING DT” (Dumbbell Edition) 5 Rounds For Time: – 400m Run – 12 DB Deadlifts – 9 DB Hang Power Cleans – 6 DB Push JerksRX: 50/35
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March 29, 2022
Read More: March 29, 2022CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 6 x 200m Row Rest 1 minute between each setRecord the slowest time Strength Strict Press (5×5 E2MOM at 60-65%) Metcon (No Measure) POLAR BEAR COMPLEX EMOM FOR 12 MINUTES: 1 CLEAN 2 POWER CLEAN 3 FRONT SQUAT 4 PUSH JERKS RX (135/95)
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March 28, 2022
Read More: March 28, 2022CrossFit One World – CrossFit Strength Clean and Jerk (1 RM) 20 minutes to establish a 1 RM Clean and Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Mins: 8 Hang Power Clean & Jerks (135/95) 8 Toes to Bar 8 Box Jump Overs (24/20) 8 Handstand Push Ups
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CrossFit – Sat, Nov 7
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
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CrossFit – Fri, Nov 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
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Hype Hitters – Thu, Nov 5
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…