Month: January 2018
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WOD December 31, 2018 (Monday)
Read More: WOD December 31, 2018 (Monday)Weightlifting: Back Squat (6 x 2 @ 65-75%) 6 x EMOM 2 Back Squat 65 – 75 % WOD: 4 RFT 200 M Run 10 P Cleans 95/135 10 Pull Ups
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WOD December 28, 2018 (Friday)
Read More: WOD December 28, 2018 (Friday)Warm-up: Pull Ups 5, 4, 3, 2, 1 *add weight each round Weightlifting: Clean (5 x 1 Hang clean + 1 Clean + 1 Front Squat @65%+) 5 x E2MOM 1 Hang clean + 1 Clean + 1 Front Squat Start at 65% and add weight each round WOD: Fran (For Time) 21-15-9 Thrusters, 95#…
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WOD December 27, 2018 (Thursday)
Read More: WOD December 27, 2018 (Thursday)Warm-up:Spend 10 minutes on pistol progression Weightlifting:Snatch (5 x 1 high hang + 1 below knee + 1 snatch)5 x E2MOM1 high hang + 1 below knee + 1 snatch Start at 65% and work your way up WOD: For Time 50/40 Cal Row 50 Alt DBx1 Snatches 35/50 50 Burpee Over DBx1 50 Pistols…
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WOD December 26, 2018 (Wednesday)
Read More: WOD December 26, 2018 (Wednesday)Warm-up:5×100 M Row*sprint/rest 1:1 Weightlifting:Paused Front Squat (5 x 5 @ 80%)E2MOM5 x 5 @80%+ Pause Front Squat *3 sec pause at the bottom WOD: Lesley – 15 Minute AMRAP Shortened Version RX: Metcon (AMRAP – Rounds and Reps) 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 Abmat Sit Ups 24 Burpees RX+…
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December 25, 2018 Christmas Day (Tuesday)
Read More: December 25, 2018 Christmas Day (Tuesday)CrossFit One World is closed Christmas Day. Enjoy the day with friends and family.
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WOD December 24, 2018 (Monday)
Read More: WOD December 24, 2018 (Monday)Weightlifting: Back Squat (New 1RM!) 8 x E2MOM Start at 60-70% and work up to today’s 1 RM. WOD: 15 Minute AMRAP 30 DU 10 FR Lunges 75/115 3 Rope Climbs
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New Boot Camp Session!
Read More: New Boot Camp Session!This week starts the Pre-registration for the upcoming Boot Camp Session 2019-01 (January 2, 2019 to February 13, 2019 ). Sign up by January 2, 2019 and receive $10 dollars off the normal session price. After January 2, 2019, the price returns to the normal rate of $150 for a 6 week session so sign…
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WOD December 21, 2018 (Friday)
Read More: WOD December 21, 2018 (Friday)Warm-up: Rope Climb Technique *10 min practice Snatch (5 x 1 High Hang + 1 Below Knee + 1 Snatch @ 60%+) 3 Position Snatch 5 x E2MOM 1 High Hang + 1 Below Knee + 1 Snatch @ 60%+ *add weight as necessary WOD For Time: 5 Rope Climbs 15 Snatches 75/115 30 OHS…
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WOD December 20, 2018 (Thursday)
Read More: WOD December 20, 2018 (Thursday)Weightlifting: Paused Front Squat (5 x 5 @75%+) 5 x E2MOM 5 @75%+ *3 sec pause at the bottom starting at 75%, adding weight as necessary WOD: 12 Minute AMRAP 500 M Row 6 S2OH 95/135 9 Hang Power Cleans 12 Deadlift
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WOD December 19, 2018 (Wednesday)
Read More: WOD December 19, 2018 (Wednesday)Warm-up: Pull-ups 5 Min EMOM 3-5 Strict Pull Ups *weighted if possible Weightlifting: Bench Press (3 x 5 @65%+) Every :90 3 x 5 @65%+ WOD: 4 Rounds For Time 50 Double Unders 25 Med Ball Cleans 14/20 15 Wall Balls RX+ 20/30
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