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Category: WOD

  • CrossFit – Tue, Nov 4

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row pc stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Bench Press 25 band pull aparts 5 MB Slams Strength (5 Rounds for weight) Every 3min x 5 5 Bench Press 12 Ring Rows w/pause at the top…

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  • CrossFit – Mon, Nov 3

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 25 Goblet Squats 25 Banded good mornings :30s Hollow Hold Strength (5 Rounds for weight) Every 3min x 5 6 Back Squats 5 Box Jumps build to 6RM Conditioning (Time) For…

    Read More: CrossFit – Mon, Nov 3

  • CrossFit – Sun, Nov 2

    CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Rep Push Press @ 60% 1 RM) LVL 1 Mindblow (AMRAP – Rounds and Reps) 12 Min AMRAP 2-4-6-8-10-12-14-16-18-20 Thrusters 95/65 RX+ 115/85 Burpee Box Jumps Over 20/14 Rest 60 Sec 6 Min Time Cap 20-18-16-14-12-10-8-6-4-2 Handstand Push Up Box Jump 20/14 Detail: First…

    Read More: CrossFit – Sun, Nov 2

  • CrossFit – Sat, Nov 1

    CrossFit One World – CrossFit 250822 P Mod (Checkmark) 18 Min AMRAP Team of Two Partner A 7 Cleans 135/95 11 Pistols 15 Box Jump Overs Switch when done Partner B Bike For Calories Score Total Calories on Bike

    Read More: CrossFit – Sat, Nov 1

  • CrossFit – Fri, Oct 31

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 5 Inch Worms 25 Russian KBS 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 3 Hang Power Snatches 5ea SL Broad Jump Conditioning (4 Rounds…

    Read More: CrossFit – Fri, Oct 31

  • CrossFit – Thu, Oct 30

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Thu, Oct 30

  • CrossFit – Wed, Oct 29

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Wed, Oct 29

  • CrossFit – Tue, Oct 28

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Tue, Oct 28

  • CrossFit – Mon, Oct 27

    Announcements + October Events & Activities + – No Yoga for the month of October 11th: All Saturday classes will be held at their regular times. 11th: Breast Cancer Awareness Workout @ 9am 18th: One World Total Competition @ 8am 18th: No Class on Saturday due One World Total Comp 25th: One World Halloween Party…

    Read More: CrossFit – Mon, Oct 27

  • CrossFit – Sun, Oct 26

    CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

    Read More: CrossFit – Sun, Oct 26

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  • CrossFit – Sat, Aug 29

    CrossFit One World – CrossFit 08292026 P Mod (Time) For time: 20-18-16-14-12 reps Front squats (135/95) 30-26-22-18-14 reps Lateral burpees over the bar 20-18-16-14-12 reps Power cleans (135/95) RX+: ♀ 125-lb barbell ♂ 185-lb barbell You go, I go

  • CrossFit – Sat, Aug 22

    CrossFit One World – CrossFit 250726 P Mod (AMRAP – Rounds & Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…

  • CrossFit – Sun, Aug 16

    CrossFit One World – CrossFit 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 Snatches 5 Overhead Squat 10 Bar facing Burpee Rest 90 Sec 2 Round Rx 95/55 5 Hang Power…

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