Month: November 2015
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Thanksgiving 2018
Read More: Thanksgiving 2018One World will be closed in observance of Thanksgiving Day, Thursday November 22, 2018. Normal class hours will resume on Friday, November 23, 2018. Enjoy this special time with your family and friends.
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WOD November 22, 2018 (Thursday)
Read More: WOD November 22, 2018 (Thursday)One World will be closed in observance of Thanksgiving Day. Enjoy the day with your family and friends!
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WOD November 21, 2018 (Wednesday)
Read More: WOD November 21, 2018 (Wednesday)Weightlifting Snatch (5 x 1 Hang Snatch + 1 Snatch) 5 x 1 Hang Snatch + 1 Snatch @ 65% + WOD: 12 Min AMRAP 5 Hang Power Snatches 75/95 10 OHS 15 Burpees RX+ 12 Min AMRAP 5 Hang Power Snatches95/135 10 OHS 15 Bar Facing Burpees
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WOD November 20, 2018 (Tuesday)
Read More: WOD November 20, 2018 (Tuesday)Warm-up 3 Rounds 2 Wall Walks 4 Good Mornings 6 Scapular Push Ups Weightlifting Deadlift (5 x 5) E2MOM 5 x 5, @70% + WOD 3 Rounds For Time 200 M Run 7 HSPU 9 DL 125/205 RX+ Strict HSPU
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WOD November 19, 2018 (Monday)
Read More: WOD November 19, 2018 (Monday)Warm-up 3×5 Strict Pull Ups *add weight if possible Weightlifting Back Squat (6 x 2) Every :90 6 x 2 @ 80% WOD: DB Fran (For Time) 21-15-9 DB Thrusters 35/45 Pull Ups *Use 2 DB RX+ 21-15-9 DB Thrusters 35/45 C2B Pull Ups
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WOD November 16,2018 (Friday)
Read More: WOD November 16,2018 (Friday)WOD: EMOM 10 Minutes Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) Every :90 3×10 Front Squats @ WK 1 weight WOD: AMRAP in 18 Minutes of 5 T2B 15 Russian KBS 53/70 15 Box Jumps 5 Cleans 125/205 *Shoot for 3 rounds, if you are not able to do…
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WOD November 15, 2018 (Thursday)
Read More: WOD November 15, 2018 (Thursday)100 Double Under – Buy In Then 50 WB 14/20 40 Cal Row 30 Pull Ups 20 Goblet Squats 35/50 10 KB Snatches (each arm) Then 100 Double Under Cash Out Rx+ : WB 20/30, DB instead of KB 50/75 *For Rx+ DB snatches should be completed unbroken at the Rx+ weight WOD: 5 Rounds…
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WOD November 14, 2018 (Wednesday)
Read More: WOD November 14, 2018 (Wednesday)Warm-up: 3 Rounds for time 3X500m row -rest :60 sec *Compare to WK1 Times Weightlifting: Overhead Squat (10 x 3) 10 x EMOM 3 OHS @ 60-70% WOD: 5 Rounds for Time 400 Meter Run 50 Double Unders
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WOD November 13, 2018 (Tuesday)
Read More: WOD November 13, 2018 (Tuesday)Warm-up: Shoulder mobility Weightlifting: Power Clean (5 x 1+5) Every :90 5x 1 power clean + 5 push press @ 50% WOD:AMRAP in 15 Minutes of 5 Thrusters 55/75 10 Pull Ups 15 Sit Ups 18/20 Cal Row Rx+ Thrusters 95/135 C2B Pull Ups *For RX+ Thrusters should be completed unbroken
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Veterans Day 2018
Read More: Veterans Day 2018Land of the free because of the brave “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them” -John F. Kennedy With pride and honor, we salute or veterans and thank you for your service, protection and support. One World will…
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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…