Month: December 2022
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One World In-House Barbell Competition
Read More: One World In-House Barbell CompetitionOne World In-House Barbell Competition and Class Changes Ready, Set, Lift-Off ! Saturday, February 22, 2020: The One World In-House Barbell Competition Teams are set. Weigh-ins start at 08:30 am. Warm ups start at 09:00am and the competition begins promptly at 10:00am. This event is singlet optional. Competitors, get your lifting gear, your hydration and…
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WOD February 17, 2020 (Monday)
Read More: WOD February 17, 2020 (Monday)Weightlifting: Snatch 6xE2MOM 2 x 2 @ 60% 2 x 2 @ 65% 2 x 2 @ 70% Clean and Jerk 6xE2MOM 2 x 2 Clean + 1 Jerk @ 60% 2 x 2+1 @ 65% 2 x 2+1 @ 70% WOD: 10 Minute AMRAP 3 – 6 – 9 – 12 – 15 …..…
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WOD February 14, 2020 (Friday)
Read More: WOD February 14, 2020 (Friday)Weightlifting: Power clean + Push jerk Complex 5 x E2MOM 3 x 1 Power Clean +1 Push Jerk @ 75% 2 x 1+1 @ 80% WOD: 12 Minute AMRAP 3,6,9,12 …. increase by 3 each round Strict Pull Up Snatch 75/105 HSPU
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WOD February 13, 2020 (Thursday)
Read More: WOD February 13, 2020 (Thursday)Strength: Snatch Grip Push Press + Over Head Squat We will have different variations of this exercise of snatch grip push press + Over head Squat! 5 x E2MOM 3 Snatch +1 Overhead Squat @ 70% 3+1 @ 75% 3+1 @ 80% 2 x 3+1 85% Power Snatch 6 x E2MOM 3 @ 70% 3…
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WOD February 12, 2020 (Wednesday)
Read More: WOD February 12, 2020 (Wednesday)Weightlifting: Clean and Jerk 7 x E2MOM 3+1 @ 60% 3+1 @ 65% 2+1 @ 70% 2+1 @ 75% 3 x 2+1 @ 80% *i.e. 3 cleans then 1 jerk = 3+1 Clean Pull 5xEMOM 3 x 2 @ 100% 2 x 2 @ 105% *use Clean and Jerk percentage WOD: OW Alan John Standard…
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WOD February 11, 2020 (Tuesday)
Read More: WOD February 11, 2020 (Tuesday)Weightlifting: Snatch 7 x E2MOM 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 3 x 2@ 80% Snatch Pull 6 x EMOM 3 x 2 @ 100% 3 x 2 @ 105% *Use 1RM Max Snatch for pull WOD: 9 Minute EMOM 12 DBx1 Hang Power Clean (6R/6L) 10 Cal row…
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WOD February 10, 2020 (Monday)
Read More: WOD February 10, 2020 (Monday)Warm-up: Single leg deadlift 3×10 (5R/5L) each leg *use moderately heavy KB Strength: Back Squat 7 x E2MOM 3 @ 75% 4 x 3 @ 80% WOD (For time): 50 S2OH 50 Pistols 50 Ft Alt FR Lunge (must step forward) RX DBx2 35/50 RX+ KBx2 35/50 S2OH to front rack, not shoulder, OH lunge
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WOD February 7, 2020 (Friday)
Read More: WOD February 7, 2020 (Friday)Weightlifting: Power Snatch 2xE2MOM 1×2 @ 70% 1×2 @ 75% 4xEMOM 4×1 @ 80% Power Clean + Push Jerk Power clean + Push jerk Complex 5xE2MOM 2×1+1 @ 75% WOD: 10 Min AMRAP 25ft HS Walk 12 Pull Ups 15 DB OH Squat Scale HS Walk with Bear Crawl RX 35/50 RX+ C2b, 70/50
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WOD February 6, 2020 (Thursday)
Read More: WOD February 6, 2020 (Thursday)Warm Up: 7-10 Min: Squat Therapy https://breakingmuscle.com/learn/squat-therapy-4-drills-that-will-improve-your-squat Strength: Overhead Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: 8 Rounds For Time 8 FR Lunges (Alternate each leg) 8 S2OH RX 95/75 RX+ 135/95
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WOD February 5, 2020 (Wednesday)
Read More: WOD February 5, 2020 (Wednesday)Strength: Front Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: “0 to 100 Real Quick” / 35 Min AMRAP 1000M Row 100 Single Unders 900M Row 90 SU 800M Row 80 SU 700M Row 70 SU 600M Row 60 SU 500M Row 50 SU 400M Row 40 SU 300M…
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CrossFit – Fri, Nov 29
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) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…
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CrossFit – Wed, Nov 27
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! 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)…