Month: November 2015
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WOD May 25, 2018 (Friday)
Read More: WOD May 25, 2018 (Friday)Capacity: 30 Cal Assault Bike For Time. This is an all out sprint for time! Weightlifting: E2MOM 10 mins 1 Power Snatch + 1 Hang Power Snatch at 80% of 1 RM Power Snatch WOD: Double Helen: 3 Rounds For Time -CAP 22 Minutes: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell…
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WOD May 24, 2018 (Thursday)
Read More: WOD May 24, 2018 (Thursday)Gymnastics: Muscle-ups EMOM 6 mins 2 Ring Muscle Ups + 3 Dips) Weightlifting: Push Press E2MOM 10 Mins 4 push press at 85% of your max alternate with 15 push ups on alternate minute WOD: AMRAP in 8 Minutes 5 Strict Press 95/65 rx+ 115/85 lb 15 Box Jumps 24/20 100 meter run after each…
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WOD May 23, 2018 (Wednesday)
Read More: WOD May 23, 2018 (Wednesday)Skill Work: Max Duration Hand Stand Hold Go for a max HS hold either free standing or against the wall Weightlifting: Front Squat E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max WOD: Max rounds in 3 minutes of: 3 Over Head Squats 95/65 RX+:135/95 6 Power Snatch 95/65 RX+:135/95 9 Toes…
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Krav Maga Class Schedule Change
Read More: Krav Maga Class Schedule ChangeBeginning the week of May 21, 2018, the Tuesday and Thursday Krav Maga (All Levels) Class has been consolidated into one class time: 6:30pm-7:30pm.
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WOD May 22, 2018 (Tuesday)
Read More: WOD May 22, 2018 (Tuesday)Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises Weightlifting: Deadlift E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups WOD: AMRAP in 10 Minutes 9-15-21-27-33-39…etc * Sit-ups w/ medicine ball 20/14 lb Thrusters 95/65 lb *increase reps by 6…
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WOD May 21, 2018 (Monday)
Read More: WOD May 21, 2018 (Monday)Skill Work: Tabata Toes to Bar Weightlifting: Bench Press E2MOM 14 mins 4 Bench Press at 78-85% of your 1 rep max WOD: 4 Rounds for time -CAP 20 Minutes 21 Alternating Dumbell Snatch 50/35 15 Lateral Burpee Over Dumbell 9 Pull Ups, rx+ chest to bar Pull Ups 300 Meters on rower after each…
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3rd Annual One World Mental Health Awareness Day
Read More: 3rd Annual One World Mental Health Awareness DaySaturday, May 19, 2018 – Save the Date! Want a cool shirt from a local artist? Want to support an important cause? Want to raise $$ for youth counseling services? Join us for ‘Strength Against Stigma’ at the 3rd Annual One World Mental Health Awareness Day WOD & Fundraiser on Saturday May 19, 2018 at…
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Mental Health Awareness Day 2018
Read More: Mental Health Awareness Day 2018One World Mental Health Awareness Day – May 19, 2018 Join us Saturday, May 19th as we come together as a community to support and help raise awareness about those within our community that battle every day with mental health. Workout starts at 9am sharp, and is open to both boot campers and cross fitters alike. Date: Saturday, May 19th…
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WOD May 18, 2018 (Friday)
Read More: WOD May 18, 2018 (Friday)Gymnastics: Muscle-ups EMOM 6 Mins 4 Toes to the ring plus 1 ring Muscle up Weightlifting: 1 Power Clean + 2 Hang Squat Clean Complex E2MOM 14 mins 1 PC + 2 Hang Squat cleans. Start at 70% of your 1 rep max and increase weight as you feel comfortable. WOD: AMRAP in 16 Minutes…
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WOD May 17, 2018 (Thursday)
Read More: WOD May 17, 2018 (Thursday)Skill Work:Weighted Pull-ups EMOM 6 Mins 4 Weighted Pull ups or 6 weighted Dips. Choose one, it is up to you! Weightlifting: Push Press E2MOM 12 Mins 5 push press at 75% of your max, alternate with 6 chest to bar or regular pull ups on alternate minute WOD: 3 Rounds for time -CAP 22…
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Popular Posts
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…