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Category: WOD

  • CrossFit – Thu, Jul 23

    CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Strength (6 Rounds for weight) Every 2min x 6 2 Power cleans + 1 Front Squat build in…

    Read More: CrossFit – Thu, Jul 23

  • CrossFit – Wed, Jul 22

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 Min 1 – 25 V-Ups Min 2 –…

    Read More: CrossFit – Wed, Jul 22

  • Hype Hitters – Tue, Jul 21

    CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Tue, Jul 21

  • CrossFit – Tue, Jul 21

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 3 Wall Walks Band pull-apart x 25 reps Med Ball Slam x 10 reps Strength (6 Rounds for weight) Every 2min x 6 1 Power Snatch + 2 Hang Squat…

    Read More: CrossFit – Tue, Jul 21

  • CrossFit – Mon, Jul 20

    CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Reverse lunge x 10 reps Tuck jump x 3 reps Strength (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 4 reps Kneeling jump…

    Read More: CrossFit – Mon, Jul 20

  • CrossFit – Fri, Jul 17

    CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Strength (6 Rounds for weight) Every 2min x 6 2 Power cleans + 1 Front Squat build in…

    Read More: CrossFit – Fri, Jul 17

  • CrossFit – Thu, Jul 16

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea cat-cow x 15 reps + 3 sets: 25ft/ea DB OH Carry 25 Band pull aparts 30s Bar Hang Strength (5 Rounds for weight) Every 3min x 5 Strict Press x 6 reps Strict Chin-Up x 5 add weight…

    Read More: CrossFit – Thu, Jul 16

  • CrossFit – Wed, Jul 15

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 Min 1 – 25 Hollow Rocks Min 2…

    Read More: CrossFit – Wed, Jul 15

  • CrossFit – Tue, Jul 14

    CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Goblet squat x 25 reps Tuck jump x 3 reps Strength (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 6 reps Kneeling jump…

    Read More: CrossFit – Tue, Jul 14

  • CrossFit – Mon, Jul 13

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: Wall Walk x 3 reps Band pull-apart x 25 reps Med Ball Slam x 10 reps Strength (6 Rounds for weight) Every 2min x 6 2 Hang Power Snatch +…

    Read More: CrossFit – Mon, Jul 13

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  • Hypehitters

    CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3 rounds — Front Squat Warm-Up 30 seconds easy bike…

  • CrossFit – Tue, Oct 13

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Row Then Into… 1 ROUND 10 Air Squats 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Alternating Samson Lunges 10 World’s Greatest Stretch (5/5) Then Into… 2 ROUNDS w/ EMPTY BARBELL 5 Down and Up (Dip Drive) 3 Muscle Cleans…

  • 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…

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