Category: WOD
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CrossFit – Tue, Aug 8
Read More: CrossFit – Tue, Aug 8CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (AMRAP – Rounds) Death by Cluster RX – start at 3 at 75/55 RX+ start at…
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CrossFit – Mon, Aug 7
Read More: CrossFit – Mon, Aug 7CrossFit One World – CrossFit Weighted Pull-ups (EMOM 3×3) max 3 rep weight Shoulder Press (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (Time) 21-15-9 Deadlifts 225/155 HSPU
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CrossFit – Sun, Aug 6
Read More: CrossFit – Sun, Aug 6CrossFit One World – CrossFit Back Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds…
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CrossFit – Sat, Aug 5
Read More: CrossFit – Sat, Aug 5CrossFit One World – CrossFit LVL G ZAKU (Time) 4 Round for Time Teams of 2 12 Complexes of 1 Hang Power Clean + 2 Front Squats + 2 Shoulder to Overhead (Accumulate Reps) 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row (Accumulate Reps) RX 135/95 RX+ 155/115
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CrossFit – Fri, Aug 4
Read More: CrossFit – Fri, Aug 4CrossFit One World – CrossFit Front Squat (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM Max reps at 85% of 1RM) * max rep. Stop 1-2 reps before failure Metcon (Time) 200 box step ups 20/15# to 24/20″…
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CrossFit – Thu, Aug 3
Read More: CrossFit – Thu, Aug 3CrossFit One World – CrossFit Clean and Jerk (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (Time) Chipper 60 Burpees 50 American KBS 35/52 40 Alt OH KB Lunge (20R/20L) 30…
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CrossFit – Wed, Aug 2
Read More: CrossFit – Wed, Aug 2CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 500M Row 20 Burpee over rower
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CrossFit – Tue, Aug 1
Read More: CrossFit – Tue, Aug 1CrossFit One World – CrossFit Weighted Pull-ups (EMOM Weighted Pull-ups 5 sets to find heavy 5 rep) work to a heavy 5 rep Metcon (No Measure) 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B pull up Deadlift (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM…
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CrossFit – Mon, Jul 31
Read More: CrossFit – Mon, Jul 31CrossFit One World – CrossFit Metcon (Time) 30-20-10 reps for time: Thrusters 75/55 Toes-to-bar Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 Pull-ups 10 Push-ups 15 Kettlebell Swings 53/35 20 Double unders Metcon (Time) 5 rounds for time: 10 Burpees 10 Box Jump Overs 24/20”
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CrossFit – Sun, Jul 30
Read More: CrossFit – Sun, Jul 30CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Healing Wind (AMRAP – Rounds and Reps) 12 Min AMRAP…
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Hype Hitters – Sat, Jun 13
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Metcon (Time) Metcon (AMRAP – Reps) GAME #2 (AMRAP – Rounds) GAME#3 (AMRAP – Rounds)
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CrossFit – Sat, Jun 13
CrossFit One World – CrossFit 210524 P Mod (Time) For time: 400 run 50 dumbbell snatches 5 rope climbs 400 run 40 dumbbell snatches 4 rope climbs 400 run 30 dumbbell snatches 3 rope climbs 400 run 20 dumbbell snatches 2 rope climbs 400 run 10 dumbbell snatches 1 rope climb ♀ 45-lb. DB, 15-ft.…
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CrossFit – Fri, Jun 12
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…