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Category: WOD

  • Veterans Day November 11, 2022

    “On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.” ~Dan Lipinski

    Read More: Veterans Day November 11, 2022

  • CrossFit – Wed, Nov 9

    CrossFit One World – CrossFit Strength Bench Press (15 min to establish a 3 rep max bench press Coaches: Please allow time for warm up before starting the clock.) Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men…

    Read More: CrossFit – Wed, Nov 9

  • CrossFit – Tue, Nov 8

    CrossFit One World – CrossFit Strength Deadlift (5×4 E2MOM at 75-80%) This is getting to a heavier percentage so if you cannot perform all reps with good form, drop to 3 reps. Metcon NBW – Empty Barbell Blitz (Time) For Time: 70 Push Press (45/35) 60 Barbell Box Step Ups (20/18) 50 Push Press 40…

    Read More: CrossFit – Tue, Nov 8

  • CrossFit – Mon, Nov 7

    CrossFit One World – CrossFit Strength Back Squat (20 min to establish a 3 rep max back squat Coaches: Please allow time for some warm up before starting the clock.) Welcome to week 6!  We are continuing to test our 3 rep maxes in our power lifts.  Wods should be done on the lighter side…

    Read More: CrossFit – Mon, Nov 7

  • CrossFit – Sun, Nov 6

    CrossFit One World – CrossFit Strength Power Snatch (12 Min E2MOM 5 Power Snatch @70%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Overhead Sit up 15 Cal Row 10 American KB Swings 5 Single Arm KB Over Head Squat Rx 53/35 Rx+ 70/53

    Read More: CrossFit – Sun, Nov 6

  • CrossFit – Sat, Nov 5

    CrossFit One World – CrossFit Level G Deathscythe (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B 12 Wall Ball 20/14 Rx+ 30/20 24 Double Under Switch Every 3 Mins (Teammate pick up where they left off)

    Read More: CrossFit – Sat, Nov 5

  • CrossFit – Fri, Nov 4

    CrossFit One World – CrossFit Strength NBW – Clean and Jerk Complex (E2MOM x 5 at 70-75% of 1 rm clean and jerk) – Clean deadlift (do not stand all the way up) – Hang power clean – Full clean – Push press – Split jerk Metcon NBW – Jonathan’s Baby Dragon (Time) For Time:…

    Read More: CrossFit – Fri, Nov 4

  • CrossFit – Thu, Nov 3

    CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 70-75% of 1 rm strict press) Metcon NBW – Cindy Went a’ Rowin’ (AMRAP – Rounds and Reps) 20 min AMRAP: “Cindy” Every 5:00 starting at 0:00 row 500m/400m Continue where you left off after every row 1 round of Cindy: – 5 pull…

    Read More: CrossFit – Thu, Nov 3

  • CrossFit – Wed, Nov 2

    CrossFit One World – CrossFit Strength Deadlift (20 min to establish a 3 rep max deadlift Coaches: Please allow time for athletes to warm up with weight and then start the clock.) Athletes: Please make sure you are taking breaks and sitting down between attempts. Metcon NBW – Curtis P’s NSFW (AMRAP – Rounds and…

    Read More: CrossFit – Wed, Nov 2

  • Happy Halloween!

    Eat, Drink & be scary! Have a safe, fun day celebrating Halloween!

    Read More: Happy Halloween!

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