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Category: WOD

  • Hype Hitters – Tue, Mar 24

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Tue, Mar 24

  • CrossFit – Tue, Mar 24

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Tue, Mar 24

  • CrossFit – Mon, Mar 23

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Mon, Mar 23

  • CrossFit – Sun, Mar 22

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Sun, Mar 22

  • Hype Hitters – Sat, Mar 21

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Sat, Mar 21

  • CrossFit – Sat, Mar 21

    CrossFit One World – CrossFit 03212026 – P Mod (Checkmark) 20 Min AMRAP: 40 Wall Ball Shots (20/14 lb) 10 Pull-Ups 40 Double-Unders 10 Rope Climbs You go, I go

    Read More: CrossFit – Sat, Mar 21

  • CrossFit – Fri, Mar 20

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Fri, Mar 20

  • Hype Hitters – Thu, Mar 19

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Thu, Mar 19

  • CrossFit – Thu, Mar 19

    CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 2 Hang Squat Cleans + 1 Split Jerk build…

    Read More: CrossFit – Thu, Mar 19

  • CrossFit – Wed, Mar 18

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…

    Read More: CrossFit – Wed, Mar 18

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    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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    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 100m Easy Run 20m High Knees 20m Butt Kicks 10 Alternating Samson Lunges 10 Cossack Squats 10 Air Squats Then Into… 2 ROUNDS 100m Build Run 4 Box Step-Ups 4 Box Jumps + Step Down 8 Light Wall Ball Thrusters Workout Kelly (Time)…

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