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Category: WOD

  • CrossFit – Mon, Mar 2

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 15-20s Chin-up Hold 3 wall walks 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 Close grip bench x 8 reps Ring Row x 15 reps…

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  • CrossFit – Mon, Mar 2

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Scap Pull-ups 15 Push-ups 10 MB OH Slams Strength (5 Rounds for weight) Every 3min x 5 Push Jerk x 4 reps DB Plank Row x 16 reps heavier…

    Read More: CrossFit – Mon, Mar 2

  • CrossFit – Sun, Mar 1

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – CrossFit LVL 3 Pulse of Life (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettle-Bell Swings 10 Hand Release Push Up 15 Cal Row 10 DB…

    Read More: CrossFit – Sun, Mar 1

  • Hype Hitters – Sat, Feb 28

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – Hype Hitters ()

    Read More: Hype Hitters – Sat, Feb 28

  • CrossFit – Sat, Feb 28

    CrossFit One World – CrossFit 10072023 P Mod (2 Rounds for reps) Team Of 2 – Double WOD Part A: 12 Min AMRAP Partner A 12 Alt V- ups 8 Shoulder to Overhead 135 / 95 AMRAP Power Cleans 135 / 95 Partner B 30 Cal Row Straight into Part B: 12 Min AMRAP Partner…

    Read More: CrossFit – Sat, Feb 28

  • CrossFit – Fri, Feb 27

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – CrossFit WARM UP (Checkmark) 5min Bike or Rower Then 5min Amrap 150ft Shuttle Runs 10 Air Squats 10 Medball Push Press Stretch (Checkmark) 3 Sets 10 Leg Swing…

    Read More: CrossFit – Fri, Feb 27

  • Hype Hitters – Thu, Feb 26

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Thu, Feb 26

  • CrossFit – Thu, Feb 26

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Kip Swings 15 DB upright rows…

    Read More: CrossFit – Thu, Feb 26

  • CrossFit – Wed, Feb 25

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run + 3 sets: 50ft Bear Crawl 50 High Knees 50ft Butt Kickers 50ft Side-shuffle Core Work (No Measure) EMOM…

    Read More: CrossFit – Wed, Feb 25

  • Hype Hitters – Tue, Feb 24

    Announcements + Feb Events & Activities + 21st: Havana Casino Night Party @ 8:00PM 27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM CrossFit One World – Hype Hitters

    Read More: Hype Hitters – Tue, Feb 24

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  • CrossFit – Fri, Oct 16

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Cardio Machine Then Into… 2 ROUNDS 10 Glute Bridges 10 Banded Lateral Steps / Side 8 Alternating Samson Lunges 10 Dead Bugs 10 Air Squats Then Into… 3 ROUNDS 5 Empty Bar Muscle Cleans 5 Empty-Bar Front Squats with a :03 Descent 8 Box…

  • Hype Hitters – Thu, Oct 15

    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…

  • CrossFit – Thu, Oct 15

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 3 ROUNDS 30-second Any Cardio Machine 10 Roll and Reach 10 Deadbugs 10 Kip Swings 3 Inchworms Then Into… 3 ROUNDS 5 Down and Up (Dip Drive) 5 Elbows High and Outside 5 Muscle Snatches 5 Snatch Lands 5 Snatch Drops 5 Hang Power Snatches…

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