Month: June 2019
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Halloween Throwdown! October 27, 2018
Read More: Halloween Throwdown! October 27, 20182018 One World Halloween Throwdown! Spooky, scary workout fun! One World Family, it’s time for our In-House Partner Throwdown & Costume Contest, Saturday, October 27, 2018! In the spirit of all things Halloween & fitness we will be holding an in-house partner competition & costume contest. This competition will be scalable for all skill levels,…
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WOD October 26, 2018 (Friday)
Read More: WOD October 26, 2018 (Friday)Warm-up: Double Under Practice 1 Min: Singles 1 Min: Doubles 1 Min: Singles Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3 x 10 Front squats @ 5-10# heavier than last week (67.5%). WOD: 3 Rounds for Time 500 Meter Row 10 Front Lunges 95/135 30 Double Unders
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WOD October 25, 2018 (Thursday)
Read More: WOD October 25, 2018 (Thursday)15 Minute EMOM Min 1: 10 Box Jump Overs 20/24 Min 2: 15 Ball Slams 20/30 Min 3: 10 Pull Ups Min 4: 50M Farmers Carry, Mixed Weights Min 5: Rest WOD: For Time 1 mile run Then: 100 Wall Balls 14/20 EMOM 3 Burpees
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WOD October 24, 2018 (Wednesday)
Read More: WOD October 24, 2018 (Wednesday)Weightlifting: Deadlift (7, 5, 3, 2) Start @ 60%, then add weight each round, i.e. 10#. EMOM of the Day WOD: 4 Rounds for Time 250 Meter Row 15 Russian KB Swings 54/72 20 Air Squats
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WOD October 23, 2018 (Tuesday)
Read More: WOD October 23, 2018 (Tuesday)Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 15 reps each min Weightlifting: Power Snatch (5 x 1+3) E2MOM 5×1 Power Snatch + 3 Snatch Balance Pendlay Rows 5×5 *For a scaled option substitute OHS WOD: For time 21 Power Snatches 55/75 42…
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WOD October 22, 2018 (Monday)
Read More: WOD October 22, 2018 (Monday)Warm-up: 10×100 M Sprints :30 rest Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back squats 80% WOD: 12 Min AMRAP 2 Rope Climbs 7 Power Cleans 95/135 14 T2B RX+ 135/185
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WOD October 19, 2018 (Friday)
Read More: WOD October 19, 2018 (Friday)Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each min Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week (65%) WOD: AMRAP in 12 Minutes of 10 Ball Slams 20/30 10 Burpees 100 Meter Run with Slam…
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WOD October 18, 2018 (Thursday)
Read More: WOD October 18, 2018 (Thursday)Metcon Scale: 50 pull ups for time E2MOM 100 Meter Row RX: 75 pull ups for time E2MOM 100 Meter Row RX+:100 pull ups for time EMOM 100 Meter Row WOD: 4 Rounds for Time 30 Double Under 20 Weighted Sit Ups 10 Dumb Bell Front Lunges 25/45 *Use DB for Sit Ups
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WOD October 17, 2018 (Wednesday)
Read More: WOD October 17, 2018 (Wednesday)Warm-up: 4×400 M Row :45 sec rest Weightlifting: Overhead Squat (5 X 3) 5 X EMOM 3 @ 65% WOD: For Time 21-15-9 Thrusters 65/95 Weighted Box Step Ups *35/50 DB
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WOD October 16, 2018 (Tuesday)
Read More: WOD October 16, 2018 (Tuesday)Warm-up: Tabata 4 Rds :30 sec hollow rocks 4 Rds :30 sec superman Weightlifting: Clean and Press Complex (5×1 Power Clean + 4 Press) 5×1 Power Clean + 4 Press 60%+ *Use press max WOD: AMRAP 10 Minutes 5 Power Cleans 135/205 10 T2B Intermediate – 105/165 Beginner – 65/95
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CrossFit – Wed, Nov 27
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CrossFit – Tue, Nov 26
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CrossFit – Mon, Nov 25
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