Month: August 2024
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May 2, 2022
Read More: May 2, 2022CrossFit One World – CrossFit Strength Deadlift (5×3 E2MOM at 80 – 85%) “DONNY” (Time) For Time 21-15-9-9-15-21 Reps, Deadlifts (225/155 lb) Burpees Time Cap: 25 minutes With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9…
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May 01, 2022
Read More: May 01, 2022CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: Teams of 2 60 Cal Row 50 Wall Balls 40 T2B 30 Box Jumps 20 Power Cleans (135/95) 4 Rope ClimbsSplit work as needed
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It’s Saturday Already
Read More: It’s Saturday AlreadyCrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP Partner A 10 Burpee Box Jump 15 Kettle Bell Swings 53/35 Parner B 5 Bear Complex 75/115 (RX+ 95/135) Partners will switch after every 5 Bear Complex. While Partner A completes as man round of Burpee box jumps…
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April 29, 2022
Read More: April 29, 2022CrossFit One World – CrossFit Strength Strict Press (5×5 E2MOM at 75 – 80%) As the weights get heavier, shoot for the 5 reps, if not, shoot for 3-5 in later sets. Metcon Metcon (AMRAP – Rounds and Reps) MURPH PREP FRIDAY 20 Min AMRAP: – 400m Run – 1 Round of Cindy – 400m…
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April 28, 2022
Read More: April 28, 2022CrossFit One World – CrossFit Skill Plate Pistol Touchdown/Box Pistol Touchdown/Pistol Work Start with proper pistol technique standing on a 45 lb plate and work your way up to a box. – “Touchdown” technique is sitting in proper pistol technique from a height and touching your HEEL to the ground with toes pointing up. –…
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April 27, 2022
Read More: April 27, 2022CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 75 – 80%) Metcon Metcon (Time) “ROWING WITH THE DEVIL” 20-18-16-14-12-10-8-6-4-2 – Calorie Row 1-2-3-4-5-6-7-8-9-10 – Devil’s Press (2 DB)RX: 35/25 RX+: 50/35
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April 26, 2022
Read More: April 26, 2022CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 7 x 100m *Rest 30 seconds between each round*Record your slowest time. Strength Clean and Jerk Complex (E2MOM x 6 at 65 – 70%) – Clean Deadlift (Do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon Metcon…
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April 25, 2022
Read More: April 25, 2022CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 70 – 75%)
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SANDBAGGERS
Read More: SANDBAGGERSCrossFit One World – CrossFit Metcon (Time) FOR TIME: BUY IN: 400m Sandbag RUN Then 5 Rounds: 15 Sandbag over Shoulders (60/40 lb) 20 Sandbag Hop Overs 15 Sandbag Front Squats (60/40 lb) 20 Sandbag Alternating Front Rack Reverse Lunges 15 Sandbag Back Squats (60/40 lb) BUY OUT: 400m Sandbag RUNNNNNNN
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A.M. is for…
Read More: A.M. is for…CrossFit One World – CrossFit A.M. Raaapps! (AMRAP – Rounds and Reps) Teams of 3 2 rounds of 3 AMRAPs (5 Min AMRAPs) AMRAP #1 (5 min AMRAP) 30 Sync Wallball Train 20/14 (5 reps then switch) 100m Partner Carry (Or all carry plate 45/25) 30 WB Russian twists (U go, U go, I go=1…
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CrossFit – Mon, Nov 11
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…
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CrossFit – Mon, Nov 11
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Cal Row 10 Alt DB Snatches 20 Wallballs 20 Double Unders Rx…
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CrossFit – Sun, Nov 10
CrossFit One World – CrossFit Handstand Push-ups (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…
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