Month: December 2023
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WOD October 2, 2017 (Monday)
Read More: WOD October 2, 2017 (Monday)Skill Work: Ring Dips Tabata Ring Dips Weightlifting: Back Squat E2MOM 10 minutes 5 reps at 70% We will be back to our weekly back squats for this month, as always we want to engage your glutes at the top of the squat and maitain your torso as vertical as possible throughout. we want to…
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WOD September 29, 2017 (Friday)
Read More: WOD September 29, 2017 (Friday)Skill Work: Tabata Hollow Rock and Superman, switch every round between the two movements Weightlifting: Back Squat E2MOM 14 Mins, 1 Back Squat at 90% of 1 RM. Look to push the weight for 7 sets today in the back squat WOD: For time of 10-1 Push Press 135/95 rx+: 155/105 Lateral Burpees over bar**…
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WOD September 28 ,2017 (Thursday)
Read More: WOD September 28 ,2017 (Thursday)Skill Work: Ring Dips EMOM 6 Mins 5-10 reps of ring dips. Work on that kipping ring dip technique and really drive with your triceps Weightlifting: Power Clean EMOM 10 mins 1 Power Clean. Use 10 Minutes to work up to a moderate or strong effort power clean. Start with a light load and work…
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WOD September 27, 2017 (Wednesday)
Read More: WOD September 27, 2017 (Wednesday)Skill Work: Max Double-Unders AMRAP 5 Mins, look to establish a max set of unbroken double unders Weightlifting: Front Rack Lunge E2MOM 12 Mins 8 Front Rack Lunges (4 each leg) at 45% of 1 RM Front Squat WOD: AMRAP 10 mins 10 Deadlifts at 225/155 rx+ 275/185 5 Hand Stand Push Ups 10 Pull…
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WOD September 26, 2017 (Tuesday)
Read More: WOD September 26, 2017 (Tuesday)Skill Work: Weighted Pull-ups EMOM 6 MINS 3 weighted pull ups w/ pause at top of pull up Weightlifting: Romanian Deadlift E2MOM 14 Mins, 6 ROMANIAN DEADLIFTS Romanian Deadlift : This exercise is a new deadlift variation used to strengthen solely the hamstring tendon, it first involves bring the bar to the hip and…
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WOD September 25, 2017 (Monday)
Read More: WOD September 25, 2017 (Monday)Skill Work: Tabata Single Arm Kettlebell Walks Men use 24 women use 16 kg. Look to squeeze your arms as close to your ear as possible! Weightlifting: Thruster E3MOM 15 mins, work up to a new 1 rm thruster from the RACK, look to use an explosive drive form the bottom of the squat to…
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Thank You One World Family!
Read More: Thank You One World Family!Big shout-out to everyone who came together to show their support at the September 23, 2017 awareness event at One World! It was a blast and couldn’t have happened without each and every one of you! Fun was had at the Annual One World Picnic. Let’s do it again next year, One World Family!
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One World Events – September 23, 2017 (Saturday)
Read More: One World Events – September 23, 2017 (Saturday)Hey One Worlders, We have two major events going around this Saturday, September 23, 2017. LIFT UP AUTISM At 09:00am, One World will be hosting Lift Up Autism, a competition for a cause that supports the early diagnosis and treatment of Autism. Come by One World and participate or cheer on the athletes who will…
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2017 Autism Awareness
Read More: 2017 Autism AwarenessIt is that time again to Train Heroic for Autism Awareness at One World! Each year, One Worlders and their families come together to Workout in support of Autism Awareness. For some of our members, this cause is very personal. Please register for the event at One World at CrossFit One World: Lift Up Autism…
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WOD September 22, 2017 (Friday)
Read More: WOD September 22, 2017 (Friday)Skill Work: Handstand Push-ups EMOM 6 mins straight set of HSPU. We will work on your HSPU here, either against the wall or free standing if you are more advanced, look to maintain a number you can maintain for all 6 mins. Weightlifting: Back Squat E2MOM 14 mins 4 back squats FROM THE FLOOR…
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Popular Posts
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…