Category: WOD
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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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October 01, 2022
Read More: October 01, 2022CrossFit One World – CrossFit Metcon Metcon (Time) 5 Rounds For Time Teams of 2 60 Cal row 30 Power Snatch Rx 115/85 30 Overhead Squats Rx 115/85
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September 30, 2022
Read More: September 30, 2022CrossFit One World – CrossFit Strength Deadlift (10 Min E2MOM 5 Deadlift @ 70% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 5 Devils Press Rx 50/35 10 Box Jump Over 20 Double Unders
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Hype Hitters – Wed, Jun 3
CrossFit One World – Hype Hitters Kids Warm Up (Checkmark) Tabata 20sec Work 10sec Rest 4rds Shuttle Runs (sets of 25ft) Shoulder Taps Reverse Lunges V-Ups Strength Accessories (4 Rounds for weight) 4sets Min.1 :30sec Handstand Hold Min.2 5-10 Pike HPU Min.3 7 Bent Over Row “Core on Fire” 🔥 (6 Rounds for time ↓…
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CrossFit – Wed, Jun 3
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Hang Power Snatches (5 Rounds for weight) Every 2min x 5 4 Hang Power Snatches build to 4RM Conditioning EMOM (No…
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CrossFit – Tue, Jun 2
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 1 x 25yd high knees 1 x 25yd Sideways Shuffle 1 x 25yd Backwards Skip 1 x 25yd stepping Quad stretch 1 x 25yd stepping hamstring stretch 3 x 25yd Sprints, walk back Gymnastics (No Measure) EMOM x 8 (4ea) Min 1 – 25…