Month: July 2026
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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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WOD May 27, 2019 (Memorial Day Monday)
Read More: WOD May 27, 2019 (Memorial Day Monday)The MURPH (For Time): If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. It is all for a good cause. To Learn more about Lt. Michael Murphy and Why We Do the MURPH :…
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WOD May 24, 2019 (Friday)
Read More: WOD May 24, 2019 (Friday)Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: 3 RFT 250M Row 20 WB 14/20 15 S2OH 65/95
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WOD May 23, 2019 (Thursday)
Read More: WOD May 23, 2019 (Thursday)Warm-up: Tabata 3-5 Strict T2B Weightlifting: Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 12 Min AMRAP 12 T2B 12 Hang Power Cleans 95/135 12 HSPU
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CrossFit – Mon, Jul 27
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CrossFit – Sun, Jul 26
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