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Category: WOD

  • CrossFit – Wed, Dec 4

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 5 Rounds for Time 10 Bar Facing Burpee 5 Hang Power Snatch 10 Pull Up Rx Bar 95/65 Rx+ 115/85…

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  • CrossFit – Tue, Dec 3

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Back Squat Increase 5 Every Set) Blackjack (AMRAP – Rounds and Reps) AMRAP in 21 minutes 21 Goblet squats 21 Hand Release Push-Ups 21 Kettlebell Swings 21 Jumping…

    Read More: CrossFit – Tue, Dec 3

  • CrossFit – Mon, Dec 2

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) On top of every 3 Mins 5 Burpee Box Jump then 5 Rounds 15 Wallball 10 Hang Power Cleans (After…

    Read More: CrossFit – Mon, Dec 2

  • CrossFit – Sun, Dec 1

    CrossFit One World – CrossFit Overhead Squat Snatch Balance (12 Min E2MOM 3 Snatch Balance @ 25% Hang Power Snatch 3 Overhead Squat) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power…

    Read More: CrossFit – Sun, Dec 1

  • CrossFit – Sat, Nov 30

    CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest

    Read More: CrossFit – Sat, Nov 30

  • CrossFit – Fri, Nov 29

    CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…

    Read More: CrossFit – Fri, Nov 29

  • CrossFit – Thu, Nov 28

    Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…

    Read More: CrossFit – Thu, Nov 28

  • CrossFit – Wed, Nov 27

    Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps)…

    Read More: CrossFit – Wed, Nov 27

  • CrossFit – Tue, Nov 26

    Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts…

    Read More: CrossFit – Tue, Nov 26

  • CrossFit – Mon, Nov 25

    CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…

    Read More: CrossFit – Mon, Nov 25

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    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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