Month: August 2024
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CrossFit – Thu, Jul 11
Read More: CrossFit – Thu, Jul 11CrossFit One World – CrossFit Push Jerk (12 Min EMOM 3 touch ‘n’ go push jerks @ 65-70% of 1 rm jerk) Metcon (AMRAP – Rounds) 15 Minute AMRAP 400m Run 15 Toes to Bar 9 Devil’s Press (2 DB, 35/25)
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CrossFit – Wed, Jul 10
Read More: CrossFit – Wed, Jul 10CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause @65% ) The longest row (Time) 4 Rounds for time 10 Burpees 150 meter row 10 Air Squats 150 meter row 10 Push-Ups 150 meter row 10 Sit-Ups 150 meter row
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CrossFit – Tue, Jul 9
Read More: CrossFit – Tue, Jul 9CrossFit One World – CrossFit Deadlift (E2MOM for 6 sets 5 deadlift @ 65-70% *reset the bar after each rep, do not just drop the bar after each rep*) Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 minute AMRAP 15/10 Cal Bike Max Reps of Double-Unders Rest 2 minutes
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CrossFit – Mon, Jul 8
Read More: CrossFit – Mon, Jul 8CrossFit One World – CrossFit Snatch complex (5 x 3) Every 2 minutes for 5 sets Snatch deadlift+ hang power snatch+overhead squatTake your time on each movement. Do not speed through the reps Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 4 Wall Walks 8 Jumping air squats 12 Alternating Dumbbell Snatches (50/35)
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CrossFit – Sun, Jul 7
Read More: CrossFit – Sun, Jul 7CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep W/2 Sec Pause at bottom @ 70% 1 Rm (Stay @70%)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Hang Power Clean 10 Front Rack Lunges 20 Sit Up 40 Double Under Rx 135/85 Rx+ 155/115
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CrossFit – Sat, Jul 6
Read More: CrossFit – Sat, Jul 6CrossFit One World – CrossFit Goku (Weight) Accumulate Reps x Weight Between you and your partner, perform successful lifts to accumulate to a max total weight in 20 minutes. You both must use the same bar. You can add weight at any time, you cannot take weight off of the bar . 0:00 -5:00: Snatch…
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CrossFit – Fri, Jul 5
Read More: CrossFit – Fri, Jul 5CrossFit One World – CrossFit Deadlift (Every 2 minutes for 6 sets: 5 Deadlift @ 60-65% *Not touch and go. Reset every rep*) Metcon (Time) For time: 800 Meter Run 50 Burpees to 6” Target 800 Meter Run
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CrossFit – Thu, Jul 4
Read More: CrossFit – Thu, Jul 4CrossFit One World – CrossFit Announcement Open Gym 8am-12pm Practice a Skill (Gymnastics, Oly Lifting, Rope and Double under.) Ask a Coach for tips and tricks on a particular movement. Do a 1 RM on any Lift Do accessory work. (Pull up progression)
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CrossFit – Wed, Jul 3
Read More: CrossFit – Wed, Jul 3Announcements NO CLASSES ON JULY 4TH Open Gym from 8am-12pm ONLY CrossFit One World – CrossFit Back Squat (Back Squats Every 2 minutes for 6 sets 5 reps starting at 55% *add weight every set*) Metcon (AMRAP – Rounds) 12 min AMRAP 12 Toes to Bar 12 Alternating Single-Arm Dumbbell Snatches (50/35) 12 Dumbbell Box…
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CrossFit – Tue, Jul 2
Read More: CrossFit – Tue, Jul 2Announcements NO CLASSES ON JULY 4TH Open Gym from 8am-12pm ONLY CrossFit One World – CrossFit Shoulder Press (Every 2 mins for 6 sets 3 Strict Press starting @ 65+%) Build to today’s 3 rep max Metcon (Time) 5 rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (55/35) 6 Burpee Box Jump-Overs…
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CrossFit – Sun, Nov 10
CrossFit One World – CrossFit Toes-To-Bar (12 Min EMOM Odd/Even Rounds Odd – 5 Handstand (3+ Rep Based on Progression) Even – 5 Box Jumps Increase Height Every Set by 2 inches or 15 pound plate) Box Jumps (5 Reps Increase every set by 2 inches) LVL 1 Brave (Time) 5 Round For Time 25…
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CrossFit – Sat, Nov 9
CrossFit One World – CrossFit Bear Complex (Max Bear Complex) Power Clean Front Squat Push Press Back Squat Second Push PressBuild to max bear complex in 10 minutes 221212 (Time) 5 rounds for time of: 10 deadlifts Run 200 meters 15 push-ups ♀ 155 lb ♂ 225 lb
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CrossFit – Fri, Nov 8
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Double Down (Time) 5 Rounds for Time: 15 Box Jumps (24/20”) 15 Double Dumbbell Deadlifts 15 V-Ups Rx Box 24/20 DB 50/35 (Two DB)
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