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Category: WOD

  • CrossFit – Fri, Jul 18

    CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row Couch stretch x 1min/ea + 3 sets: 10ea Lateral band walks 10 Barbell good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Deficit DL (stand on 25lb Plate) 10 lunge jumps – max height Conditioning…

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  • CrossFit – Thu, Jul 17

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Banded hamstring stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side shuffle 10 Skater Jumps Skill Work (No Measure) EMOM x 9 Min 1 – :30s Dip Lockout Min 2 – :30s Arch Hold Min 3 – 2…

    Read More: CrossFit – Thu, Jul 17

  • CrossFit – Wed, Jul 16

    CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 3 sets: 50ft Lateral Bear Crawl 20 Band pull aparts 5ea MB Rotation Slam Strength (5 Rounds for weight) Every 3min x 5 5 Pause Bench Press (2s pause) 8 DB Bent Over Rows – 2 DB’s Conditioning (AMRAP – Rounds and Reps) AMRAP…

    Read More: CrossFit – Wed, Jul 16

  • CrossFit – Tue, Jul 15

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Couch stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Pogo Hops Skill Work (No Measure) EMOM x 9 Min 1 – :10-20s Chin Over Bar Hold Min 2 – :30s Bottom Ring Dip Hold Min…

    Read More: CrossFit – Tue, Jul 15

  • CrossFit – Mon, Jul 14

    CrossFit One World – CrossFit Max Effort Lower New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our…

    Read More: CrossFit – Mon, Jul 14

  • CrossFit – Sun, Jul 13

    CrossFit One World – CrossFit New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our main lifts will…

    Read More: CrossFit – Sun, Jul 13

  • CrossFit – Sat, Jul 12

    CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 25min 15 Cal Bike 20 G20 20 TTB 40 Front Rack Reverse Lunge

    Read More: CrossFit – Sat, Jul 12

  • CrossFit – Fri, Jul 11

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 2min Jump Rope Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets 10 Barbell front squats 10 Sumo good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 3 Power Cleans 5 Tuck Jumps build to 3RM…

    Read More: CrossFit – Fri, Jul 11

  • CrossFit – Thu, Jul 10

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :40s Wall Facing HS Hold Min 2 – :40s Forearm Plank RX +: 50ft HSW Conditioning (AMRAP – Rounds and…

    Read More: CrossFit – Thu, Jul 10

  • CrossFit – Wed, Jul 9

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/side + 3 rounds: 10 DB Strict Press 25 Banded face pulls 5 MB Slams Strength (5 Rounds for time) Every 3min x 5 1 Push Jerk 10 Ring rows with 2/sec pause build to heavy single Conditioning…

    Read More: CrossFit – Wed, Jul 9

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  • 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…

  • CrossFit – Sat, Aug 15

    CrossFit One World – CrossFit 052326 P Mod (AMRAP – Rounds & Reps) Complete as many rounds as possible in 26 minutes of: 18 push press (95/65) 200m sandbag carry (70/50) 24 bar facing burpees 30 hang clean and jerks (95/65) 14 / 12-cal. row 24 sit ups Rx+: strict press, GHD sit ups You…

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