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Category: WOD

  • CrossFit – Tue, Jan 2

    CrossFit One World – CrossFit Back Squat (20 mins to work to a heavy back squat recommendation 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% 1 RM) 1-time exercise (Time) For time: time cap 60 cal row 50 wall balls 14/20, 20/30 40 T2B 30…

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  • CrossFit – Mon, Jan 1

    Announcements Happy Holidays Reminder: No Yoga Class Sunday 31 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. Let start the New Year right CrossFit One World – CrossFit New Year’s Circus (Time) For these 20 movements, complete 24 reps of each for time: 1. push press (85/55), 2. deadlifts…

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  • CrossFit – Sun, Dec 31

    CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM 2 Cycle of Snatch Complex @ 45%-50%1 RM Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (5 Min EMOM 2 Snatch High Pulls @ 80%-85% 1…

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  • CrossFit – Sat, Dec 30

    CrossFit One World – CrossFit Metcon (AMRAP – Reps) 18 Minute AMRAP Partner A 15 Kettlebell Swings (53/35) 12 Power Cleans (95/65) 9 Shoulder-to-Overhead (95/65) 6 Ring Dips Then Partner A + B 15 Sync Burpees Switch when done. Partner B Single Dumbbell (50/35) Weighted Box Step Ups (20″/18″) Score is number of accumulated box…

    Read More: CrossFit – Sat, Dec 30

  • CrossFit – Fri, Dec 29

    CrossFit One World – CrossFit Rope Climb (15 mins rope climb technique work ) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of Rope Climbs for Time Coach Jonathan (Time) For Time 9 Snatches 95/135 9 Pull Ups 7 Snatches 95/135 7 C2B 5 Snatches 95/135 5 Bar Muscle Ups RX+ 9 Snatches 95/135…

    Read More: CrossFit – Fri, Dec 29

  • CrossFit – Thu, Dec 28

    CrossFit One World – CrossFit Shoulder Press (15 mins to establish new 1RM) 1-time exercise (Time) 4 rounds for time: 15 Deadlifts 225/185 25 Wall Balls 20/14

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  • CrossFit – Wed, Dec 27

    CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 11. last…

    Read More: CrossFit – Wed, Dec 27

  • CrossFit – Tue, Dec 26

    CrossFit One World – CrossFit Snatch (15 mins to establish new 1RM) 1-time exercise (Time) 12-9-6-3 reps for time Overhead Squats 135/95 Bar Muscle-ups 200m run between each round

    Read More: CrossFit – Tue, Dec 26

  • CrossFit – Mon, Dec 25

    CrossFit One World – CrossFit Jack Skellington (Time) For Time 1000 M Row 50 Burpee 50 Sit up 50 Hand Stand Push Up 50 Air Squat 50 Mountain Climbers 1000 M Row

    Read More: CrossFit – Mon, Dec 25

  • CrossFit – Sun, Dec 24

    Announcements Happy Holidays Reminder: No Yoga Class Sunday 12/24/23 11:30 am Sunday Crossfit Open for everyone. Monday One class 11 am everyone welcome. CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep Overhead Squat @ 55 % of 1 RM OHS Increase 5 Ibs. per set Record Last Set on WODIFY) LVL…

    Read More: CrossFit – Sun, Dec 24

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  • CrossFit – Sun, Oct 11

    CrossFit One World – CrossFit Warm Up (Checkmark) 3:00 Any Machine 3rds -10 Side Step R/L -10 Forward/Backwards Walk R/L -10 Glute Bridges Front Squats (Weight) E2MOM 2Reps Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 73% Set 5: 75% “Score Heaviest Weight” “Metcon Pre Activation” (Checkmark) 2 Sets 1:00 Echo Bike…

  • Hype Hitters – Sat, Oct 10

    CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#2 (Calories) GAME#3 (AMRAP – Rounds & Reps)

  • CrossFit – Sat, Oct 10

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike or Row Then Into… 2 ROUNDS 10 PVC Pass Throughs 10 Scap Pull Ups 10 Hollow Rocks 10 Arch Rocks Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (5 SETS) Pull-Up Skill Development… Freedom – 5 Toes to Bar + 4 Kipping Pull Ups + 3…

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