Category: WOD
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CrossFit – Mon, Oct 10
Read More: CrossFit – Mon, Oct 10CrossFit One World – CrossFit Strength We are beginning week 2 of our cycle. The focus on strength is still movement of each percentage so you are advised to stay within the noted numbers with no more than a +5 or 10lb increase. Instead of thinking of each set as 5 reps, think of each…
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October 09, 2022
Read More: October 09, 2022CrossFit One World – CrossFit Strength Overhead Squat 12 min E2MOM 4 Overhead Squats @70% of 1 RM of OHS Metcon Metcon (Time) 4 Rounds For Time 5 Hang Power Snatch Rx 95/65 Rx+ 135/105 10 Overhead Squats 20 Slam Ball 400m Run
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CrossFit – Sat, Oct 8
Read More: CrossFit – Sat, Oct 8CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 20 Min AMRAP Partner A – 10 Alt DB Snatch Rx 50/35 Rx+ 70/50 10 Burpee Box Jump Over 5 Toes To Bar /10 Hollow Tuck in / 15 V Up Partner B 15/12 Cal Row Rest- After Completion of Prescribe Cal.…
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CrossFit – Fri, Oct 7
Read More: CrossFit – Fri, Oct 7CrossFit One World – CrossFit Strength Pause Back Squat (5×5 E2MOM at 55-60% of 1 RM front squat) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Friday Night Special 1 (AMRAP – Rounds and Reps) 18 Min AMRAP: – 5 HSPU – 10 Pull Ups – 20 Wall…
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CrossFit – Thu, Oct 6
Read More: CrossFit – Thu, Oct 6CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x6 at 60-65% of 1 RM snatch) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Thruster from Down Under (Time) For Time: 3 Rounds of: 50…
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Breast Cancer Awareness Month
Read More: Breast Cancer Awareness MonthOctober is Breast Cancer Awareness Month. Join us for a special WOD to honor and support loved ones. Please remember to wear pink. Friends and family are welcome to participate. This will be the only workout on this day. BootCampers, CrossFitters, Krav Maga, CrossFit Masters, Olympic Weightlifters and Kids Fit will be coming together for…
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CrossFit – Wed, Oct 5
Read More: CrossFit – Wed, Oct 5CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 60-65% of 1 RM strict press) Metcon NBW – Nice to Meet You, Curtis P (AMRAP – Rounds and Reps) 16 Min AMRAP: – 5 Curtis P’s – 10 Barbell Marches – 15 SDHP – 200m Run RX: 105/75 Curtis P: -Power clean -Lunge…
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CrossFit – Tue, Oct 4
Read More: CrossFit – Tue, Oct 4CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 55-60% of 1 RM deadlift *Reset after every rep, do not touch and go*) Metcon NBW – Rowing with the Devil (Time) For Time: – Calorie Row: 20-2 – Devils Press: 1-10 (35/25) x2 DB’s
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CrossFit – Mon, Oct 3
Read More: CrossFit – Mon, Oct 3CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65% of 1 RM front squat) Metcon NBW – JH Special 1 (Time) For Time: 21-18-15-12-9-6-3 – Front Squats (95/65) – Lateral bar over burpees – Sit-Ups *20 min time cap*
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October 2nd 2022
Read More: October 2nd 2022CrossFit One World – CrossFit Level 00 -ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall…
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CrossFit – Fri, May 22
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 3 reps Seated box jump x 5 reps build to 3RM Conditioning (5 Rounds for time) 5RFT (15min Cap) 75 Double Unders…
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Hype Hitters – Thu, May 21
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters
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CrossFit – Thu, May 21
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 3 Clean and Jerks build to 3RM Conditioning (AMRAP – Rounds and Reps) AMRAP 8mins 200m Run 9 Power Snatches 95/65lbs 15 Wall Balls 20/24lbs…