Month: September 2024
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A_HALLOW’S EVE
Read More: A_HALLOW’S EVECrossFit One World – OW Fit Metcon (Time) Teams of 2: Establish a 1 Rep Max Ground to Overhead in 8 minutes – Score total combined weight. Then… 4 minutes Max Burpees (1 Person working at a time) for total reps Then… Complete the following: (1 Person working at a time) 60 Thrusters 60 Plate…
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A_FREDDY KRUEGER vs JASON
Read More: A_FREDDY KRUEGER vs JASONCrossFit One World – OW Fit Single Leg Deadlifts EMOM for 10 Minutes Odd-10 Reps Left Leg Even-10 Reps Right LegYou can use dumbbells, kettlebell or barbell Metcon (Time) “FREDDY KRUEGER” 21-15-9 American Kettlebell Swings (70/53) Burpees Rest 3 Minutes “JASON” 100 Squats 5 Pull Ups 75 Squats 10 Pull Ups 50 Squats 15 Pull…
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A_THE GRUDGE
Read More: A_THE GRUDGECrossFit One World – OW Fit Front Squat (E2MOM for 10 mins 5 sets x 5 reps @ 65% 1RM) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball…
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A_PARANORMAL ACTIVITY
Read More: A_PARANORMAL ACTIVITYCrossFit One World – OW Fit Back Squats (5×5) E2MOM for 10 Minutes for 5 Reps @ 70% of 1RM Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 5 Devil’s Press 10 DB Push Press (35/50) 10 DB Front Rack Lunges(not walking) Run 100m RX+ 50/70
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A_THE CONJURING
Read More: A_THE CONJURINGCrossFit One World – OW Fit Annabelle (Time) For Time 50 Russian Kettlebell Swings (35/53) 104 Goblet Squats 50 Russian Kettlebell Swings 104 Kettlebell Ballistic Rows 50 Russian Kettlebell Swings 104 Kettlebell Push Presses 50 Russian Kettlebell Swings 104 Goblet Squats 50 Russian Kettlebell SwingsWith a running clock, as fast as possible perform the prescribed…
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Hang ON
Read More: Hang ONCrossFit One World – OW Fit Strength 10 MIn E2MOM Complex 2 Snatches + 3 Overhead Squats Snatch Overhead Squat Metcon Metcon (Time) Buy in 400m Run 21 – 15- 9 Toes to Bar or Weighted V-ups Overhead Squat 45/35 Cal Row Buy out 400m Run
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“ANGELA WOD” FOR BREAST CANCER AWARENESS MONTH
Read More: “ANGELA WOD” FOR BREAST CANCER AWARENESS MONTHCrossFit One World – OW Fit DON’T FORGET TO WEAR YOUR PINK! ANGELA (Time) 48 Burpees Then 3 Rounds of: 10 Pull-Ups 16 Thrusters (95/65 lb) 16 Deadlifts (155/105 lb) 600 meter Run Then: 48 Sit-UpsSCALED ATHLETES SUB PENDLAY ROWS FOR PULL-UPS For three months Angela battled stage 4 breast cancer and lost her battle…
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A_WORLD WAR Z
Read More: A_WORLD WAR ZCrossFit One World – OW Fit Z Press 6x E2MOM 10 “Z Press” (aka Seated Floor Press) with heavy object, barbell or 2x’s DB Metcon (Time) 5 Rounds for Time: 400m Run + 500m Row
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A_PENNYWISE
Read More: A_PENNYWISECrossFit One World – OW Fit 2 Hang Cleans + 2 Power Cleans E2MOM for 10 mins @ 70% of 1RM Clean Metcon (Time) 18-15-12-9-6-3 Front Squat (135/95) Handstand Push Ups/Hand Release Push Ups *40 x Double Under After Each Set* *15 MIN CAP*
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A_EXORCIST!
Read More: A_EXORCIST!CrossFit One World – OW Fit Deadlift (5×5 ) E2MOM for 10 mins Deadlifts @ 70% of 1RM of Deadlift Metcon (Time) For time: 21-18-15-12-9-6-3 reps Thruster 65/95 Burpees (over the bar)
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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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CrossFit – Tue, Sep 24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…
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