Category: WOD
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CrossFit – Thu, Oct 6
Read More: CrossFit – Thu, Oct 6CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x6 at 60-65% of 1 RM snatch) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Thruster from Down Under (Time) For Time: 3 Rounds of: 50…
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Breast Cancer Awareness Month
Read More: Breast Cancer Awareness MonthOctober is Breast Cancer Awareness Month. Join us for a special WOD to honor and support loved ones. Please remember to wear pink. Friends and family are welcome to participate. This will be the only workout on this day. BootCampers, CrossFitters, Krav Maga, CrossFit Masters, Olympic Weightlifters and Kids Fit will be coming together for…
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CrossFit – Wed, Oct 5
Read More: CrossFit – Wed, Oct 5CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 60-65% of 1 RM strict press) Metcon NBW – Nice to Meet You, Curtis P (AMRAP – Rounds and Reps) 16 Min AMRAP: – 5 Curtis P’s – 10 Barbell Marches – 15 SDHP – 200m Run RX: 105/75 Curtis P: -Power clean -Lunge…
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CrossFit – Tue, Oct 4
Read More: CrossFit – Tue, Oct 4CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 55-60% of 1 RM deadlift *Reset after every rep, do not touch and go*) Metcon NBW – Rowing with the Devil (Time) For Time: – Calorie Row: 20-2 – Devils Press: 1-10 (35/25) x2 DB’s
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CrossFit – Mon, Oct 3
Read More: CrossFit – Mon, Oct 3CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65% of 1 RM front squat) Metcon NBW – JH Special 1 (Time) For Time: 21-18-15-12-9-6-3 – Front Squats (95/65) – Lateral bar over burpees – Sit-Ups *20 min time cap*
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October 2nd 2022
Read More: October 2nd 2022CrossFit One World – CrossFit Level 00 -ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall…
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October 01, 2022
Read More: October 01, 2022CrossFit One World – CrossFit Metcon Metcon (Time) 5 Rounds For Time Teams of 2 60 Cal row 30 Power Snatch Rx 115/85 30 Overhead Squats Rx 115/85
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September 30, 2022
Read More: September 30, 2022CrossFit One World – CrossFit Strength Deadlift (10 Min E2MOM 5 Deadlift @ 70% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 5 Devils Press Rx 50/35 10 Box Jump Over 20 Double Unders
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September 29th 2022
Read More: September 29th 2022CrossFit One World – CrossFit Goddell (Time) 5 Rounds for Time 400m Run or 1000m Row 20 Wallballs 20/14 14 American Kettle Bell Swings 53/35 38 of X X is the only changes in the rounds RD 1 Push ups RD 2 Air Squat RD 3 Pull ups RD 4 Alternating Lunges RD 5 Burpees
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September 28, 2022
Read More: September 28, 2022CrossFit One World – CrossFit Strength 10 min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 70% 1 RM Push Press Push Press Push Jerk Split Jerk Metcon Level 2 Bloodfest (5 Rounds for reps) 5 Rounds of Fight Gone Bad Style (24 mins) 1st min – max Push-ups 2nd min- max…
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Hype Hitters – Tue, May 19
Announcements + May Events & Activities + 22nd on Friday: Street Pavement. No Parking After 7AM 24th on Sunday: No Yoga 25th on Monday: Memorial Day – Murph Workout (2 Class Times: 6AM & 8AM & Open Gym @ 9AM – 12PM) CrossFit One World – Hype Hitters Metcon (4 Rounds for weight) Metcon (Time)…
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CrossFit – Tue, May 19
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) Every 2min x 6 3 Squat Snatches build to 3RM…
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CrossFit – Mon, May 18
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…