Month: January 2018
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Crossfit 7/5/22
Read More: Crossfit 7/5/22CrossFit One World – CrossFit Weightlifting Metcon (Weight) Squat Snatch Every :30 sec for 15 Minutes 1 Snatch Hold to 60-65% 1 RM for quality at a higher volume Scale: Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Sandbag Ground to Overhead 10 Sandbag Back Squats 10 Burpee over Sandbag 100…
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WE ARE CLOSED TODAY ! HAPPY 4TH OF JULY ! ENJOY YOUR DAY.
Read More: WE ARE CLOSED TODAY ! HAPPY 4TH OF JULY ! ENJOY YOUR DAY.CrossFit One World – CrossFit
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4th of July 2022!
Read More: 4th of July 2022!Happy 4th of July! Celebrate this wonderful day with your loved ones! Keep your pets indoors if you can. Fireworks, legal and non-legal can cause your pets a lot of stress.
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July 3rd
Read More: July 3rdCrossFit One World – CrossFit Strength 10 Min Emom 5 Db Floor Press @ 65-70 1 Rm Floor Press Metcon Level 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee + Penalty Reps Penalty Rep are the…
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July 2nd 2022
Read More: July 2nd 2022CrossFit One World – CrossFit Metcon (Time) 7 Rounds for Time 7 HSPU 7 Thrusters 96/65 7 Knees to Elbows 7 Deadlifts (245/165) 7 Burpees 7 KBS 53/35 7 Pull Ups
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Crossfit 7/1/22
Read More: Crossfit 7/1/22CrossFit One World – CrossFit Strength Overhead Squats (4-4-4 / 10-8-6) E2MOM x 3 4 – 4 4 Reps Start at 70% Work Up to Heavy Set of 4 Then E2MOM x 3 10 – 8 – 6 Reps at 60% -65% -65% Metcon Metcon (Time) 5 rounds for time: 250/200 Meter Row 8 Power…
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Crossfit 6/30/22
Read More: Crossfit 6/30/22CrossFit One World – CrossFit Weightlifting Clean Complex (1-1-1-1-1) E2MOM x 5 1 Clean Deadlift 2 Hang Power Cleans 1 Squat Clean Work with 60-65% for QualityFocus on fast turnover Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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“Hotshots 19” Hero WOD
Read More: “Hotshots 19” Hero WOD“Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run. The Hotshots…
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Crossfit 6/29/22
Read More: Crossfit 6/29/22CrossFit One World – CrossFit Strength Metcon (Weight) Barbell Front Rack Lunges E2MOM x 5 12 Front Rack Reverse Lunges Start at 40-50% 1 RM Front Squat Metcon Metcon (Time) 10 Rounds for Time 3 Wall Walks 6 Deadlifts 95/135 lbs 12 Minute Time Cap Modification: Wall Walk Plank hold 5 sec for each rep
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Crossfit 6/28/22
Read More: Crossfit 6/28/22CrossFit One World – CrossFit Strength Strict Overhead Press (10-8-6-4-2) Strict Press E2MOM 10-8-6-4-2 Strict Press Clean from the ground into the press. Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day. Metcon Metcon (No Measure) Every :90 X 10 (15 min) 200 Meter…
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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…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box