Month: March 2023
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9-11 Memorial 2019
Read More: 9-11 Memorial 20199-11-2001 We Will Not Forget We will not Forget the 2,977 people killed in the terror attacks of September 11, 2001 at the World Trade Center site, near Shanksville, Pa., and at the Pentagon, as well as the six people killed in the World Trade Center bombing in February 1993. Hug a friend, a family…
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WOD September 11, 2019 (Wednesday)
Read More: WOD September 11, 2019 (Wednesday)WOD: 9/11 Tribute WOD 2001M Row or 2001M Run (1.25 Miles) 11 Box Jumps 24/30 11 Thrusters 75/110 11 Burpee C2B 11 Power Cleans 120/170 11 HSPU 11 KBS 3552 11 T2B 11 Deadlifts 120/170 11 S2OH 75/110 2001M Row or 2001M Run (1.25 Miles)
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WOD September 10, 2019 (Tuesday)
Read More: WOD September 10, 2019 (Tuesday)Strength: 5xEMOM 5-7 Strict Pull Ups with 3 sec Negative Weightlifting: Power Snatch (5 RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 16xEMOM Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches Min 2: 6 DB Facing Burpees + 6 Alt DB Hang…
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WOD September 9, 2019 (Monday)
Read More: WOD September 9, 2019 (Monday)Week 4 of 7 Warm-up: Alt Tabata Hollow Rock Superman Raises Weightlifting: Deadlift (6×3) 6xE2MOM 6×3 5 RM from WK1 + 10-15 lbs WOD: 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 Pull Ups Rx+ 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 C2B
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WOD September 6, 2019 (Friday)
Read More: WOD September 6, 2019 (Friday)Weightlifting: Front Squat (6×3) 6xE2MOM 6 x 3 WK 1 5RM + 5-10lbs WOD: 16xEMOM Min 1: 200M Run Min 2: 10 DBx1 Box Step Overs 35/50 Rx+ 16xEMOM Min 1: 200M Run Min 2: 10 DBx2 Burpee Box Step Overs 35/50
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WOD September 5, 2019 (Thursday)
Read More: WOD September 5, 2019 (Thursday)Warm-up: 3 Rounds 3 Wall Walks 2 Turkesh Get Ups Each Side 5 Inch Worms Weightlifting: Hang Power Snatch (3 RM) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 10 Min AMRAP 2, 4, 6, 8, 10… HSPU 10 American KBS 53/70 Rx+ 10 Min AMRAP…
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WOD September 4, 2019 (Wednesday)
Read More: WOD September 4, 2019 (Wednesday)Warm-up: 6xEMOM Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups Min 2: 100M Run Weightlifting: Hang Power Clean (3 RM ) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 2 Rounds 4 Min AMRAP 30 DU 15 Pull Ups Then … 1000M Row Then……
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WOD September 3, 2019 (Tuesday)
Read More: WOD September 3, 2019 (Tuesday)Warm-up: Alt Tabata Push Ups Hollow Rock Weightlifting: Back Squat (6×5) 6xE2MOM 6 x 5 WK1 10RM + 5-10lbs WOD: 21-15-9 of each movement T2B DBx1 Hang Power Clean 35/50 DB Lateral Burpees Suggestion for splitting up the DB Hang Power Clean *11R/10L, 7R/8L, 5R/4L Rx+ 21-15-9 of each movement T2B DBx1 Hang Power Clean…
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2019 Labor Day Schedule
Read More: 2019 Labor Day ScheduleOne World Self Defense and Fitness Labor Day, September 2, 2019 Holiday Schedule Boot Camp 07:30am Class Only CrossFit 10:00am Class and 11:00am Class Open Gym will close at Noon All other classes cancelled Have a Wonderful Labor Day!
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WOD September 2, 2019 (Monday)
Read More: WOD September 2, 2019 (Monday)WOD: Hotshots 19 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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CrossFit – Tue, Nov 26
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