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Month: September 2017

  • CrossFit – Fri, May 24

    CrossFit One World – CrossFit Front Squat (E2MOM 5×3 85%) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Clean and jerk 15 Wallball between rounds 135/95

    Read More: CrossFit – Fri, May 24

  • CrossFit – Thu, May 23

    CrossFit One World – CrossFit Snatch (E2MOM 5 x 2 Snatch Power Snatch & Full Snatch 85%) Metcon (AMRAP – Rounds and Reps) 12 Min EMOM 30 Double Unders 3 Power Snatches 115/75 3 Overhead Squats 115/75

    Read More: CrossFit – Thu, May 23

  • CrossFit – Wed, May 22

    CrossFit One World – CrossFit Deadlift (E3MOM 3×3 85%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 2-4-6-8-etc Single Arm Devils Press Goblet Squat Goblet Alt Lunges 100m run 50/35

    Read More: CrossFit – Wed, May 22

  • CrossFit – Tue, May 21

    CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 1 Power Clean + 1 Full Clean + 1 Jerk 85%) Metcon (Time) 21-18-15-12-9 American KB swing 70/53 Box Jumps 200m/300m Row22 min cap 200m row (women) 300m row (men)

    Read More: CrossFit – Tue, May 21

  • CrossFit – Mon, May 20

    CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 then max Jerk 85%) on last set, 5 push press then max rep jerk Metcon (Time) 5 rounds 200m run 8 burpee over bar 8 clean and jerk 185/135

    Read More: CrossFit – Mon, May 20

  • CrossFit – Sun, May 19

    Announcements + Yoga There will be yoga tomorrow morning. Sunday & 9:00 AM – May 19th, 2024 CrossFit One World – CrossFit Skill Work 10 Min Tire Flip Practice Do not wear light colors, it will get dirty Overhead Squat (12 Min E2MOM 4 Reps 75% @ 1 RM Overhead Squat) LVL 00 Mjolnir (5…

    Read More: CrossFit – Sun, May 19

  • CrossFit – Sat, May 18

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 26 Minute AMRAP 200m plate run (45/25), 200m row 20 chest to bars You go, I go. Partners can alternate running with the plate or one partner may complete the entire run while the other rests CURLZ (No Measure) 4 Rounds 10 Reps –…

    Read More: CrossFit – Sat, May 18

  • CrossFit – Fri, May 17

    CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 80%) Metcon (Time) 10 rounds for time: 100m Run 20 Thrusters 45/35#

    Read More: CrossFit – Fri, May 17

  • CrossFit – Thu, May 16

    CrossFit One World – CrossFit Shoulder Press (E2MOM 5 x 5 then max push press 80%) on last set, 5 press then max rep push press Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 1 Deadlift 255/185# 1 Wall Walk 2 Deadlifts 255/185# 2 Wall Walk 3 Deadlifts 255/185# 3 Wall Walk continue to…

    Read More: CrossFit – Thu, May 16

  • CrossFit – Wed, May 15

    CrossFit One World – CrossFit Front Squat (E2MOM 5×5 80%) Metcon (Time) Kelly-Helen-Nancy 2 rounds 400m run 30 box jumps 24/20″ 30 wall balls 20/14 400m run 21 KB swing 53/35 12 Pull ups 400m run 15 Overhead squat 95/65 Cap 30 mins

    Read More: CrossFit – Wed, May 15

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  • CrossFit – Sat, Nov 23

    CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB

  • CrossFit – Fri, Nov 22

    CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…

  • CrossFit – Thu, Nov 21

    CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min WOD On top of every 3 Mins 25 Wall-balls Then AMRAP 10 Cal Row…

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