Month: September 2023
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WOD January 15, 2019 (Tuesday)
Read More: WOD January 15, 2019 (Tuesday)Warm-up: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 65%+) 5xE2MOM Start at 65% and work your way up WOD: 4 x E4MOM 200M Run 10 Bar Facing Burpees AMRAP Snatch 65/95 RX+ 4 x E4MOM 200M Run 10 Bar Facing Burpees Snatch 95/135 AMRAP
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WOD January 14, 2019 (Monday)
Read More: WOD January 14, 2019 (Monday)Weightlifting: Back Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 95/135 15 Russian KBS 50/70 RX+ 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 105/155 15 American KBS…
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WOD January 11, 2019 (Friday)
Read More: WOD January 11, 2019 (Friday)WOD: CrossFit Games Open 11.2 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ In 2011 the Rx weights were 100/155. We suggest to make it comparable to the Open we see currently try 155/225. Keep the box height the same.
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WOD January 10, 2019 (Thursday)
Read More: WOD January 10, 2019 (Thursday)Weightlifting: Front Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: For Time 30 – 20 – 10 Front Squat 95/135 10-20-30 Pull up RX+ 30 – 20 – 10 Front Squat 105/155 10-20-30 C2B
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WOD January 9, 2019 (Wednesday)
Read More: WOD January 9, 2019 (Wednesday)Warm-up: Alternating Tabata Plank Hollow Hold Weightlifting: Bench Press (5 x 5 @ 60%+) 5 x Every :90 5 Bench Press Start at 60% and work your way up WOD: 12 Min AMRAP 20 KB x1 Power Clean and Jerk 35/50 15 Burpees 10 Dips RX+ 12 Min AMRAP 20 DB x1 Power Snatch 50/70…
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WOD January 8, 2019 (Tuesday)
Read More: WOD January 8, 2019 (Tuesday)Skill Work: Spend 10 minutes reviewing the Man Maker Weightlifting: Snatch (5 x 2 Snatch + 1 OHS @ 65%+) 5 x E2MOM 2 Snatch + 1 OHS Start at 65% and work your way up WOD: 3 RFT 10 Man Makers 25/45 x 2 20 Sit Ups 100 M Run RX+ 3 RFT w/…
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WOD January 7, 2019 (Monday)
Read More: WOD January 7, 2019 (Monday)Skill Work: 3 x 10 Ab Roll Outs Weightlifting: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 60%+) 5xE2MOM 1 Power Clean + 1 Clean + 1 Jerk Start at 60% and work your way up WOD: 7 Min AMRP 10 S2OH 65/95 10 Cal Row RX+ 7…
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Martin Luther King Jr. Day 2019
Read More: Martin Luther King Jr. Day 2019One World Self Defense and Fitness will be open during normal business hours on MLK Day, Monday, January 21, 2019.
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WOD January 4, 2019 (Friday)
Read More: WOD January 4, 2019 (Friday)Warm-up: Alternating Tabata V-Ups Hollow Rocks Weightlifting:Front Squat (5 x 5 @ 65-75%)5 x E2MOM Front Squats @ 65-75% WOD: AMRAP in 12 minutes of 30 Air Squats 15 T2B 5 Thrusters 65/95
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WOD January 3, 2019 (Thursday)
Read More: WOD January 3, 2019 (Thursday)Warm-up: 5 x Every :30 Ring Dips 3-5, work negatives if still building the skill Weightlifting: Clean (5 x 1 Hang Clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Front Squat Start at 65% and add weight as needed WOD: 5 x E3MOM…
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