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Category: WOD

  • Hotshots 19 2023

    “Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run. The Hotshots…

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  • CrossFit – Thu, Jun 29

    Announcements Hello Everyone we are CLOSE July 4th 2023. Will return to regular hours July 5th 2023. CrossFit One World – CrossFit Clean and Jerk (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…

    Read More: CrossFit – Thu, Jun 29

  • CrossFit – Wed, Jun 28

    Announcements Hello Everyone we are CLOSE July 4th 2023. Will return to regular hours July 5th 2023. CrossFit One World – CrossFit Metcon (Time) 4 rounds for time: 25/20 cal Row 20 Toes-to-Bar 20 Dumbbell Power Snatch 50/35 Snatch (E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at…

    Read More: CrossFit – Wed, Jun 28

  • CrossFit – Tue, Jun 27

    Announcements Hello Everyone we are CLOSE July 4th 2023. Will return to regular hours July 5th 2023. CrossFit One World – CrossFit Dips (3 sets: max reps) Shoulder Press (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+*…

    Read More: CrossFit – Tue, Jun 27

  • CrossFit – Mon, Jun 26

    Announcements Hello Everyone we are CLOSE July 4th 2023. Will return to regular hours July 5th 2023. CrossFit One World – CrossFit Front Squat (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…

    Read More: CrossFit – Mon, Jun 26

  • CrossFit – Sun, Jun 25

    CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Rep Front Squat @ 80% – 85%) $$ Poke The Bear (AMRAP – Rounds and Reps) AMRAP in 20 minutes Cash In: 100 meter Farmers Carry (50/35 lb) Then, AMRAP of: 5 Bear Complexes (95/65 lb) 10 Bar Over Burpees 15 calorie Assault Air…

    Read More: CrossFit – Sun, Jun 25

  • CrossFit – Sat, Jun 24

    CrossFit One World – CrossFit LVL G Deathscythe (AMRAP – Rounds and Reps) Team of 2 24 Min AMRAP Partner A  1 Rope Climbs Rx+ Legless 6 Devil’s Press 20/40 Rx+ 50/35 Partner B   12 Wall Ball 20/14 Rx+ 30/20 24 Double Under  Switch Every 3 Mins

    Read More: CrossFit – Sat, Jun 24

  • CrossFit – Fri, Jun 23

    CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 4 Rep Power Snatch @ 75% – 80%) $$ Cluster Buster (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 1 Cluster (95/65) 30 Double-Unders Run 100m 2 Clusters 30 Double- Unders Run 100m 3 Clusters 30 Double Unders Run 100m and so on. CLUSTER=…

    Read More: CrossFit – Fri, Jun 23

  • CrossFit – Thu, Jun 22

    CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @ 80% – 85%) $$ Giddy Up (Time) For Time: 40 Dumbbell Push Press (50/35 lb) 20 calorie Row 30 Dumbbell Push Press (50/35 lb) 30 calorie Row 20 Dumbbell Push Press (50/35 lb) 40 calorie Row Giddy up because this…

    Read More: CrossFit – Thu, Jun 22

  • CrossFit – Wed, Jun 21

    CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @ 80% – 85%) $$ Dust Your Shoulders Off (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 5 Hang Power Snatches (135/95) 7 Burpees 12 Wall Balls (20/14) 100m Run

    Read More: CrossFit – Wed, Jun 21

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    CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…

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    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jog (Run Route Review) Then Into… 2 ROUNDS 20m High Knees 20m Butt Kicks 20m Tip Toe Walk 10 Alternating Samson Lunges 10 Scap Push Ups Then Into… 2 ROUNDS 100m Build Run (build in speed) 20 Single Unders 10 Double Unders :20…

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