Month: August 2024
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07152020
Read More: 07152020CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Strict Press + Push Press Complex Strict Press + Push Press combination of X percentage of your MAX strict press 5x 3 strict + 3 push 65-75% Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Deadlift 155/175 10 Bar…
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Winding down
Read More: Winding downCrossFit One World – Fit Kids Warm up Class Choice Self Defense Skill Work Learning more intro level combos Metcon 5 EMOM x2 Max Reps of the following: Burpees Air Squats Lunges Crunches Rest
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07142020
Read More: 07142020CrossFit One World – OW Fit 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Deadlift 3×5 @ 65-75% Metcon (Time) For time: time cap 60 Cal Row 50 DB Thrusters 25/35 40 V-Ups 30 Alt DB Snatches 20 Burpees
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07132020
Read More: 07132020CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Password: OW Snatch Snatch 7x 1 high pull + 1 hang @ 60-70% Metcon (Time) 10 MIN CAP 3 Rounds 10 DB Squat Cleans 35/50 15 Push Ups Then 3 Rounds 10 DB FR Lunges 15 DB S2OH
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7/10/20
Read More: 7/10/20CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Weightlifting 12 Min E2MOM 2 Power Snatch and 3 Overhead Squats @ 50-55 % Of 1 RM GYM: Power Snatch GYM: Overhead Squat Metcon GYM: Metcon (Time) 4 Round For TIme 200 M Row 15 Burpee 10 Alt DB Snatches ZOOM:…
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eHarmony
Read More: eHarmonyCrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 07:35 PM ROMWOD 158-550-181 Warm-up ZOOM: Metcon (No Measure) Strength: EMOM in 10 MINUTES Single Leg Deadlifts with Weights/No Weights Odd-as many reps Right Leg Even-as many reps Left Leg ZOOM: Metcon (Time) eHarmony FOR TIME: 30 Single Dumbbell Deadlifts 30 Single Dumbbell…
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7/08/2020
Read More: 7/08/2020CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Weightlifting 10 Min E2MOM 2 Power Cleans plus 3 Front Squat @ A Challenging Weight ( 55%-65% Of PC 1RM) GYM: Power Clean GYM: Front Squat Metcon GYM: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Russian Kettle Bell…
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MACHO TACO TUESDAY
Read More: MACHO TACO TUESDAYCrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 WARM UP 3 Rounds 50 Jumping Jacks 10 Pass Throughs with rope or Arm Circles Forward/Back 20 Lateral Lunges 10 Shoulder Taps 6 Pike Push Ups EMOM of the Day EMOM for 10 Minutes 10 Dumbbell Floor Press…
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7/06/2020
Read More: 7/06/2020CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Weightlifting 10 Min EMOM 5 Push Press @ A Challenging Weight ( 50%-55% Of PP 1RM) 10 Min EMOM 5 Deadlift @ A Challenging Weight ( 55%-65% Of DL 1RM) (Finish the Push Press Cycle Then do Deadlifts) GYM: Push Press…
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WOD July 3, 2020 (Friday)
Read More: WOD July 3, 2020 (Friday)Gym Workout (Outdoor) 16 Min AMRAP Complex of: 1 Squat Clean 2 Front Squat 1 Thruster 2 Push Jerks @ 60% Of Push Jerk WOD: For time 4 Rounds 400 m Run 15 Sumo Dead lift High Pull 10 Shoulder to Over head Home Workout (Zoom) Strength: E3MOM X’s 5 Rounds 1 Min. Max ALT…
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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