Category: WOD
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CrossFit – Sat, Jul 22
Read More: CrossFit – Sat, Jul 22CrossFit One World – CrossFit LVL G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carry Run 45/25 ( Indicator of switching) Cool Down 5 Min Transition/Rest…
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CrossFit – Fri, Jul 21
Read More: CrossFit – Fri, Jul 21CrossFit One World – CrossFit Deadlift (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 3 RFT Row 20/25 Cal 25 DBx2 hang power clean 35/50 Row 20/25 Cal 25 DBx2…
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CrossFit – Thu, Jul 20
Read More: CrossFit – Thu, Jul 20CrossFit One World – CrossFit Bench Press (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 5 Deadlifts BW/70%BW 10 Toes-to-bar 50 Double UndersRX…
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CrossFit – Wed, Jul 19
Read More: CrossFit – Wed, Jul 19CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Coach Luis (Time) Buy in 1987 row 7 rounds 1 hang snatch 135/95 9 OH squat 135/95…
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CrossFit – Tue, Jul 18
Read More: CrossFit – Tue, Jul 18CrossFit One World – CrossFit Snatch (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 3 RFT 250M Row 20 American KBS 35/53 15 Goblet Squats
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CrossFit – Mon, Jul 17
Read More: CrossFit – Mon, Jul 17CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) For time 200m Run 1 rounds cindy 250m Row 1 rounds cindy 250m Row…
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CrossFit – Sun, Jul 16
Read More: CrossFit – Sun, Jul 16CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 5 reps at 40% of 1RM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM) LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps…
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CrossFit – Sat, Jul 15
Read More: CrossFit – Sat, Jul 15CrossFit One World – CrossFit LVL G Sandrock (Time) Team of 2 Team Buy In / Buy Out 800 Run w/ 45/25 Plate (Teams share the burden of a single Plate Carry) Then 4 Rounds for Time 100 Double Under 50 Russian KB Swings Rx 70/53 24 Thrusters Rx 95/65 12 Wall Walks (Break up…
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CrossFit – Fri, Jul 14
Read More: CrossFit – Fri, Jul 14CrossFit One World – CrossFit Metcon (No Measure) rope climb drills Clean and Jerk (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of…
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CrossFit – Thu, Jul 13
Read More: CrossFit – Thu, Jul 13CrossFit One World – CrossFit Snatch (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM) Metcon (Time) 10 rounds for time: 10 Russian Kettlebell Swings 70/53 10 Overhead Squats 95/65# 200 m RunIn…
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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…