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Category: WOD

  • CrossFit – Tue, Oct 14

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run Banded hamstring stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 20 Wall Marches 10ea SL Pogo Hops Core Work (No Measure) AMRAP 8min @ moderate pace 15 V-Ups 50 Mountain Climbers Conditioning (No Measure) Every 2min x 5 8 CTB…

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  • CrossFit – Mon, Oct 13

    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: 25 PVC Jerk Grip OHS 25 banded good mornings 15 V-Ups Strength (5 Rounds for weight) Every 3min x 5 3 Front Box Squats 5 DB Squat Jumps set…

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  • CrossFit – Sun, Oct 12

    CrossFit One World – CrossFit Overhead Squat 10 Min E2MOM 5 Rep Overhead Squat @ 70 % 1 RM Overhead Squat LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

    Read More: CrossFit – Sun, Oct 12

  • CrossFit – Sat, Oct 11

    Announcements + October Events & Activities + – No Yoga for the month of October 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 (Potluck) @ 7pm CrossFit One World – CrossFit 220930 P Mod…

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  • CrossFit – Fri, Oct 10

    Announcements + October Events & Activities + – No Yoga for the month of October 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 (Potluck) @ 7pm CrossFit One World – CrossFit Total Body +…

    Read More: CrossFit – Fri, Oct 10

  • CrossFit – Thu, Oct 9

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Row Adductor stretch x 30s/ea Banded hamstring stretch x 30s/ea + 3 sets: 25 Banded glute bridges 50ft bear crawl 50ft high knees Core (No Measure) EMOM x 8 Min 1 – 100ft KB Front Rack Carry Min 2 – :30s L-Hang Conditioning…

    Read More: CrossFit – Thu, Oct 9

  • CrossFit – Wed, Oct 8

    CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Wall Slides 25 Banded face-pulls 25 DB OH Tricep Extensions Strength (5 Rounds for weight) Every 3min x 5 5 Pause Bench Press 15 DB bent over rows…

    Read More: CrossFit – Wed, Oct 8

  • CrossFit – Tue, Oct 7

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run Banded hamstring stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 20 Wall Marches 10ea SL Pogo Hops Core Work (No Measure) EMOM x 8 Min 1 – 20 V-Ups Min 2 – :30 Arch Hold Conditioning (No Measure) Every 2min…

    Read More: CrossFit – Tue, Oct 7

  • CrossFit – Mon, Oct 6

    CrossFit One World – CrossFit New Training Cycle Today we will be starting a new training cycle. The goal of this cycle is about intensity. Our three primary lifts this cycle will be: Front Squat Pause Bench Press Sumo Deadlift Over the course of the three weeks in this cycle we will be building up…

    Read More: CrossFit – Mon, Oct 6

  • CrossFit – Sun, Oct 5

    CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

    Read More: CrossFit – Sun, Oct 5

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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…

  • CrossFit – Sun, May 17

    CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run

  • Hype Hitters – Sat, May 16

    CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)

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