Month: July 2024
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Nov. 4th
Read More: Nov. 4thCrossFit One World – CrossFit Warm-up Optional Warm Up 2 Rounds :40 on / :20 off on each exercise – Flutter Kicks – Planch Press – Tap Crunches – Floor Thrusters with Knee Push-Up – Hollow to Arch Roll Weightlifting 10 Min EMOM Odds Evens Odd: 5 Pull Ups / Ring Row / Best Pulling…
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Nov. 3rd
Read More: Nov. 3rdCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Skill Work 12 Min EMOM Odd: 1 Rope Climb / Work On getting familiar with technique Even: 5-7 Rep Handstand Push / Strict HSPU / Progression Rope Climb…
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Nov 2nd
Read More: Nov 2ndCrossFit One World – CrossFit Warm-up Optional Warm Ups 9 MIn AMRAP – 10 Burpees – 10 V-Ups – 10 Plank Walkouts – 10 Reach Thrus (each side) Weightlifting 12 MIn E2MOM 2 Hang Power Snatch 2 Over Head Squat 2 Snatches @80% 1 RM Snatch Hang Power Snatch Overhead Squat Snatch Metcon Metcon (Time)…
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Nov 1st
Read More: Nov 1stCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Strength 10 Min E2MOM Deadlift Set 1- 65% – 70% 5 Reps Set 2 70% – 75% 5 Rep Set 3 75% – 80% 5Rep Set 4…
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Oct 31st
Read More: Oct 31stCrossFit One World – CrossFit Strength 10 MIN EMOM Odds/Even Odd: 6 Reps Bent Over Row Even: 6 Push Press @80% Of 1 RM Push Press Bent Over Row Don’t get mix up with Pend lay Row Bar doesn’t touch the ground on B.O.R Push Press Metcon Metcon (AMRAP – Rounds and Reps) 15 Min…
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TEAM HALLOWEEN
Read More: TEAM HALLOWEENCrossFit One World – CrossFit Metcon (Time) TEAM HALLOWEEN For Time (with a Partner) 75 Lateral Pumpkin Jumps 50 Pumpkin Push Presses* 100 Pumpkin Goblet Squats* 50 Pumpkin Box Jumps* (20 in) 75 Pumpkin Squat Cleans* * 5 burpee penalty (both partners) each time the “pumpkin” touches the ground Use a medicine ball (20/14 lb)…
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Oct 28th
Read More: Oct 28thCrossFit One World – CrossFit Warm-up Optional WARM UP 2 Rounds (10 Mins) :30 on / :30 off – Mountain Climbers Back Squat (90 Sec for 10 Set (15 Min) 5 Back Squat @ Body Wei) Jack Skellington (Time) For Time: 10-31-10-31 reps of: Wall Balls (20/14 lb) Toes-to-Bars MedBall Ball Facing Burpees After each…
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Oct 28th
Read More: Oct 28thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Strength 12 Min E2MOM 4 Clean Pulls 3 Hang Power Cleans 2 Jerks @85% Clean Pull…
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Oct 27th
Read More: Oct 27thCrossFit One World – CrossFit Warm-up Optional Warm Up 2 Rounds :40 on / :20 off on each exercise – Flutter Kicks – Planch Press – Tap Crunches – Floor Thrusters with Knee Push-Up – Hollow to Arch Roll Weightlifting 10 Min EMOM Odds Evens Odd: 5 Pull Ups / Ring Row / Best Pulling…
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Oct. 26th
Read More: Oct. 26thCrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Skill Work 12 Min EMOM Odd: 1 Rope Climb / Work On getting familiar with technique Even: 5-7 Rep Handstand Push / Strict HSPU / Progression Rope Climb…
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CrossFit – Thu, Oct 10
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 10 Chest to Bar 15 Lateral Burpees Rx Bar 115/85 Rx+…
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CrossFit – Wed, Oct 9
CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 4 Rounds for Time 20 Wallballs 20 Ab-mat Sit up 10 Man-Makers 200 M Run Rx DB 35/15 RX+…
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CrossFit – Tue, Oct 8
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Tax Day (AMRAP – Rounds and Reps) 15 Min AMRAP 15 American Kettlebell Swings 12 Front Squats 9 Calorie Row RX KB 53/35…
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