Month: July 2024
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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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WOD October 15, 2018 (Monday)
Read More: WOD October 15, 2018 (Monday)Weightlifting: Back Squat (3 x 6) 3 x E2MOM Back Squat 3×6 @75% WOD: 5 Rounds for Time – CAP 15 Minutes 12 Front Squat 95/135 12 S2OH 12 OHS 12 Bar Facing Burpees
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WOD October 12, 2018 (Friday)
Read More: WOD October 12, 2018 (Friday)Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3×10 @ 5-10# heavier than last week (62.5%) WOD: 18 Minutes EMOM Minute 1: 10 KBS 53/70 Minute 2: 10 Dips Minute 3: T2B
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WOD October 11, 2018 (Thursday)
Read More: WOD October 11, 2018 (Thursday)WOD 1: E5MOM x 4 400M run, 15 Burpee over bar, 10 deadlift 155/225 RX+: DL 205/275 Goal: 1 min rest The goal here is to push hard for 4 minutes and rest for 1 minute. WOD 2: CAP 20 Minutes 5 P Cleans 125/175 10 HSPU 15 WB 14/20 7 P Cleans 14 HSPU…
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WOD October 10, 2018 (Wednesday)
Read More: WOD October 10, 2018 (Wednesday)Warm-up: Metcon (3 Rounds for time) 3 x 500M Row rest :60 sec between each row Weightlifting: Deadlift (9, 7, 5, 3) Start at 50% and add weight each round WOD: AMRAP in 7 minutes 5 DL 155/225 10 Bar Facing Burpees RX+ 185/275
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WOD October 9, 2018 (Tuesday)
Read More: WOD October 9, 2018 (Tuesday)Weightlifting: Power Snatch (5 x 1 Power Snatch + 2 Snatch Balance) 5×1 Power Snatch + 2 Snatch Balance 60%+ *For a scaled option please substitute snatch balance with overhead squat WOD: 4 Rounds for Time -CAP 15 minutes 400M Run 10 DB Hang Power Clean and Jerk 35/50 10 Front Lunges RX+ 10 Pistols…
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WOD October 8, 2018 (Monday)
Read More: WOD October 8, 2018 (Monday)Warm-up: 5 Minute EMOM 5-10 Hand Stand Push Ups *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 12 reps each minute Weightlifting: Back Squat (3 x 5) E2MOM Back Squat 3 x 5 @ 75% Dips 3 x 5-7 dips *dips are added skill work to this portion. The…
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Barbell for Boobs Fundraiser 2018
Read More: Barbell for Boobs Fundraiser 2018What an incredible day today! The One World Family came together in support of breast cancer awareness in women and men. Well done, One World Family!
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CrossFit – Mon, Oct 14
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 Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 10 Deadlift 8 Hang Clean 6 Shoulder to Overhead 4 Clusters 100 m Run…
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CrossFit – Sun, Oct 13
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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