Month: April 2026
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WOD June 6, 2019 (Thursday)
Read More: WOD June 6, 2019 (Thursday)WOD 1: 6 Rounds for weight 6xE2MOM 5 Front Squats @ 60% 15 Russian KBS 35/53 *Add 5-10# Each Round WOD 2: 3 Rounds For Time 100M Farmers Walk-Mixed Weight 20 Abmat sit ups 10 Lunges (use only one weight from farmers carry) *E2MOM 5 Burpees
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WOD June 5, 2019 (Wednesday)
Read More: WOD June 5, 2019 (Wednesday)Warm-up: Handstand Push-ups 5 Minute EMOM of 3-5 Strict HSPU *Use additional abmats if needed *Move to deficit if proficient at SHSPU Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+ WOD: 3 Rounds For Time 21 Hang Power Cleans 95/135 15 HSPU 9 Front…
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WOD June 4, 2019 (Tuesday)
Read More: WOD June 4, 2019 (Tuesday)Warm-up: Tabata Strict Pull Ups Weight Lifting: Back Squat 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 10 Minute AMRAP 30 DU 3 Rope Climbs *Add 1 Rope Climb each round RX+ 10 Minute AMRAP 30 DU 3 Legless Rope Climbs *Add 1 Rope…
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WOD June 3, 2019 (Monday)
Read More: WOD June 3, 2019 (Monday)Warm-up: Alternating Tabata Superman Hold Hollow Hold *Both on floor Weightlifting: Overhead Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 15 Minute AMRAP 15 T2B 20 DBx1 OHS (10R/10L) 35/50 15 Box Jumps 20/24 *Work on getting through T2B quickly, even if it…
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BodySpec DXA Scan June 2019
Read More: BodySpec DXA Scan June 2019BodySpec June 1, 2019 Body Spec DexaScan is back at One World! Not only does BodySpec scan for body fat but it also checks your bone density. Schedule your next DexaScan soon, space is limited and open to the public. https://www.bodyspec.com/scan-me/crossfit_one_world/2019-06-01? DETAILS: June 1, 2019 Saturday One World Self Defense and Fitness CrossFit One World…
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WOD May 31, 2019 (Friday)
Read More: WOD May 31, 2019 (Friday)WOD 1: (Weight) 5 x E2MOM 5 DL @ 70% 100M Run *Add either 2 Reps or 5# each round WOD 2: 3 Rounds For Time: 15 OHS 65/95 30 Burpees 3 RFT 15 OHS 95/135 30 Burpees
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WOD May 30, 2019 (Thursday)
Read More: WOD May 30, 2019 (Thursday)Warm-up: Alt Tabata Beat Swings V Ups Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: For Time 30 Alt DB Snatches 35/50 15 Alt DB Clean and Jerks 10 HSPU 5 Rope Climbs 10 HSPU 15 Alt DB Clean and Jerks 30 Alt…
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WOD May 29, 2019 (Wednesday)
Read More: WOD May 29, 2019 (Wednesday)Warm-up: Strict Toes-To-Bar (tabata) Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 12 Minute AMRAP 10 T2B 10 Pistols 250M Row RX+ 12 Minute AMRAP 10 T2B 10 Weighted Pistols 35/50 250M Row
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WOD May 28, 2019 (Tuesday)
Read More: WOD May 28, 2019 (Tuesday)Warm-up: Bent Over Row (5×10 each arm) *one set= 10 Right and 10 Left Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 3 Rounds for Time 250M Row 20 American KBS 35/53 15 Goblet Squats
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Memorial Day Murph 2019
Read More: Memorial Day Murph 2019Ready, Set, MURPH! Monday, May 27, 2019, 10:00am-1:00pm. Heat sign ups are posted on the white-board. Are you ready to take the Murph Challenge, One Worlders?! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of…
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CrossFit – Thu, Apr 30
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CrossFit – Wed, Apr 29
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…