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Category: WOD

  • CrossFit – Sun, Dec 22

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

    Read More: CrossFit – Sun, Dec 22

  • CrossFit – Sat, Dec 21

    CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb

    Read More: CrossFit – Sat, Dec 21

  • CrossFit – Fri, Dec 20

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (4 Rounds for reps) 12 Min E3MOM 5 Bear Complex Max Rep Wallball Rx Bar 135/95 WB 20/14 Rx+ Bar 155/115…

    Read More: CrossFit – Fri, Dec 20

  • CrossFit – Thu, Dec 19

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Push Press Increase 5 Every Set) Dexter’s Lab (Time) For Time: 20-18-16-14-12-10-8-6-4-2 Alt. DB Snatches Goblet Squats Hollow tucks Rx DB 50/35

    Read More: CrossFit – Thu, Dec 19

  • CrossFit – Wed, Dec 18

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Not So Clean Sweep (Time) 18 Min E3MOM (6 rounds) 300 m Run or 400 m Row 5 Power Cleans (135/95) 5…

    Read More: CrossFit – Wed, Dec 18

  • CrossFit – Tue, Dec 17

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 10 Sumo Deadlift High Pull 10 Front Squat Max Rep Lateral Burpees Rx Bar 135/95 Rx+…

    Read More: CrossFit – Tue, Dec 17

  • CrossFit – Mon, Dec 16

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Reps Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Honey Glazed Hams (AMRAP – Rounds and Reps) 15 Min AMRAP 6 Handstand Push up 12 Box Jumps 18 Front Rack Reverse…

    Read More: CrossFit – Mon, Dec 16

  • CrossFit – Sun, Dec 15

    CrossFit One World – CrossFit Power Clean (12 Min EMOM Odd/Even Odd- 3 Power Clean Even – 2 Split Jerk @ 55% 1 RM Clean) Split Jerk LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee…

    Read More: CrossFit – Sun, Dec 15

  • CrossFit – Sat, Dec 14

    CrossFit One World – CrossFit 2k Row (Time) Max Effort 2k Row Jack (AMRAP – Rounds and Reps) 20 minute AMRAP of: 10 push presses 10 kettlebell swings 10 box jumps ♀ 80-lb presses, 35-lb swings, 20-in box ♂ 115-lb presses, 53-lb swings, 24-in box

    Read More: CrossFit – Sat, Dec 14

  • CrossFit – Fri, Dec 13

    CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Deadlift Increase 5 Every Set) 808 State of Mind (Time) For Time: 40/32 Calorie Row Buy In (or 3 min rowing buy in) Then… 12 Rounds of: – 1…

    Read More: CrossFit – Fri, Dec 13

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  • CrossFit – Mon, Oct 12

    CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy Row Then Into… 2 ROUNDS 10 Glute Bridges 10 Banded Good Mornings 10 Hollow Rocks 10 Scap Pull Ups 10 World’s Greatest Stretch (5/side) Then Into… 2 ROUNDS 5 Kip Swings 3 Kipping Knee Raises 3 Toes to Bar or Workout Variation :20 Row…

  • 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)

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