Month: November 2026
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12/08/2020
Read More: 12/08/2020CrossFit One World – CrossFit Strength 10 Mins E2MOM 2 Power Snatch 3 Overhead Squats @ 68%-70% 1 RM Snatch Power Snatch Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds of E5MOM On top of the MIN 300m Run 20 Lateral Burpees 10 Overhead Squat 95/ 65 (RX+ 135/95Continue where you left…
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12/07/2020
Read More: 12/07/2020CrossFit One World – CrossFit Strength 10 Min E2MOM Back Squat @ 77%- 81% 1 RM Back Squat Back Squat Metcon Metcon (Time) 5 Rounds For Time 20 Wallballs 20 Double Unders 400m Run
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12/06/2020
Read More: 12/06/2020CrossFit One World – CrossFit Strength 10 MIn E2MOM 3 Power Clean 2 Front Squat @ 70% – 72% 1 RM Front Squat Power Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Mountain Climbers 200m Run 10 Cleans ( Squat Clean ) 135/95
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Partner or Solo…? Pick your Poison!
Read More: Partner or Solo…? Pick your Poison!CrossFit One World – CrossFit Metcon A: Metcon (Time) Solo WOD 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Thrusters (95/65) Burpees Sumo Deadlift High-Pulls (95/65) Burpees Kettlebell Swings (53/35) B: Metcon (Time) Partner WOD 10-9-8-7-6-5-4-3-2-1 Reps 2 Rounds For Time Burpees (**Synced) Thrusters 95/65 (*Split) Burpees (**Synced) Sumo Deadlift High-Pulls 95/65 (*Split) Burpees (**Synced) Kettlebell Swings 53/35…
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12/04/2020
Read More: 12/04/2020CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Deadlift @ 68%-70% 1 RM Deadlift Deadlift Metcon Metcon (Time) 5 Rounds For Time 8 Deadlift 205/ 155 16 Lateral Hops 24 Air Squats 15 Min Cap
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12/03/2020
Read More: 12/03/2020CrossFit One World – CrossFit Strength 10 MIn E2MOM 5 Snatch @ 70%-72% 1 RM Snatch Snatch Metcon Metcon (Time) 5 Round For Time 5 Goddess Makers 10 Burpee 200m Run
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12/2/2020
Read More: 12/2/2020CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Rep Back Squat @ 75%- 78% 1 RM Back Squat Back Squat Metcon Metcon (AMRAP – Reps) 6 Round Of E3MOM 300m Run Max Rep Wall Ball 14/20 ( RX+ 20/30
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12/1/2020
Read More: 12/1/2020CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 5 Push Press @ 65% 1 RM Even- 5 Pendlay Or 5 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (3 Rounds for reps) 5 Set of E3MOM 200m…
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11/30/2020
Read More: 11/30/2020CrossFit One World – CrossFit Strength 10 MIn E2MOM 2 Cleans 2 Front Squat @ 70% -75% 1 RM Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Cleans 135/95 20 DB Step Up 35/50 400m Run
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11/29/2020
Read More: 11/29/2020CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Deadlift @ 68%-70% 1 RM Deadlift Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Mins AMRAP 20 Single Leg Alternating KB Deadlift ( 53/35 30 Mountain Climbers 40 Air Squat
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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…
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CrossFit – Thu, Nov 5
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…
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CrossFit – Wed, Nov 4
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run (on today’s route) Then Into… 1 ROUND 20m A-Skips 20m High Knees 20m Butt Kicks Banded 7’s :20 Hollow Hold Then Into… 2 ROUNDS 5 Ring Rows 5 Push-Ups (Athlete’s Level) Finish With… 100m Run Build-Up (finish at planned mile pace) Workout…