Category: WOD
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WOD November 20, 2014 (Thursday)
Read More: WOD November 20, 2014 (Thursday)Warm UpMobility (Coach’s Choice) Complete for time:1 Mile Run – 10 Min CAP Complete for time:50 Push Ups and 50 Pull ups – 10 Min Cap Complete for time:1 Mile Run – 10 Minute Cap *The clock must run from 0:00 to 10:00, once the time cap has been completed, the next workout will start.…
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WOD November 19, 2014 (Wednesday)
Read More: WOD November 19, 2014 (Wednesday)Establish a 5 Rep Max Front Squat and then… Complete 5 rounds for time: 7 Front Squats (155/115) (135/96) (115/75)7 Burpees 100 meter run
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Bootcamp Barbell Club November 18, 2014 (Tuesday)
Read More: Bootcamp Barbell Club November 18, 2014 (Tuesday)Hey Bootcampers! Here’s a quick recap of today’s 5:30am “Boot Camp Barbell Club” The focus for all participants was to find a 1 rep max back squat and a 1 rep max strict shoulder press. The purpose is to find your current level of strength and to use the information to properly build up to…
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Bootcamp Barbell November 18, 2014 (Tuesday)
Read More: Bootcamp Barbell November 18, 2014 (Tuesday)What’s up Boot Campers!Tomorrow is the very first day of the “Boot Camp Barbell Club” and to the people that have registered, I want you to know…you’ve made a great decision!The Morning class starts at 5:30am sharp!The evening class starts at 6:00pm sharp!The night class starts at 8:00pm sharp!The “Boot Camp Barbell Club” is for…
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WOD November 18, 2014 (Tuesday)
Read More: WOD November 18, 2014 (Tuesday)Establish a 3 rep max “strict press” and then… 21-15-9 Push Press Toes to Bar Calorie Row (135/95) (115/75) (95/65)
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WOD November 16, 2014 (Monday)
Read More: WOD November 16, 2014 (Monday)Take 21 minutes to establish a One Rep Max Deadlift and then… @ 70% of your 1rm deadlift, complete the following: AMRAP – 9 Minutes5 Deadlifts10 Plate Thrusters (45/25) 5 Box Jumps (24/20)
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TEAM WOD November 15, 2014 (Saturday)
Read More: TEAM WOD November 15, 2014 (Saturday)Hey everyone I’ll be coaching the 9am CrossFit class this Saturday and I’d like to encourage all of you to bring a friend or family member to join you for the “not so pleasant” workout. I’m sure many of you have noticed that the workout for Saturday has not been added to the whiteboard, this…
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WOD November 14, 2014 (Friday)
Read More: WOD November 14, 2014 (Friday)Back Squat 3×5@75% 2×2@80% 2×2@85% 3×1@90% and then… 100m “Sprint” Row x16 (20 second rest between each sprint) Score is the slowest sprint
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Boot Camp November 2014
Read More: Boot Camp November 2014The next Boot Camp session starts Tuesday November 18th (strength training) and Wednesday November 19 (conditioning). Check the One World Schedule for class times.
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WOD November 13, 2014 (Thursday)
Read More: WOD November 13, 2014 (Thursday)EMOM 15 MinutesMinute One – 10 Pull UpsMinute Two – 20 Hollow RocksMinute Three – 10 DB Strict Press And then… Complete 2 rounds for time:200m Run 20 KB Swings (70/53) (53/35) (44/26)20 Burpees 50 Double Unders (15 minute cap)
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