Month: September 2024
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4th of July 2022!
Read More: 4th of July 2022!Happy 4th of July! Celebrate this wonderful day with your loved ones! Keep your pets indoors if you can. Fireworks, legal and non-legal can cause your pets a lot of stress.
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July 3rd
Read More: July 3rdCrossFit One World – CrossFit Strength 10 Min Emom 5 Db Floor Press @ 65-70 1 Rm Floor Press Metcon Level 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee + Penalty Reps Penalty Rep are the…
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July 2nd 2022
Read More: July 2nd 2022CrossFit One World – CrossFit Metcon (Time) 7 Rounds for Time 7 HSPU 7 Thrusters 96/65 7 Knees to Elbows 7 Deadlifts (245/165) 7 Burpees 7 KBS 53/35 7 Pull Ups
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Crossfit 7/1/22
Read More: Crossfit 7/1/22CrossFit One World – CrossFit Strength Overhead Squats (4-4-4 / 10-8-6) E2MOM x 3 4 – 4 4 Reps Start at 70% Work Up to Heavy Set of 4 Then E2MOM x 3 10 – 8 – 6 Reps at 60% -65% -65% Metcon Metcon (Time) 5 rounds for time: 250/200 Meter Row 8 Power…
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Crossfit 6/30/22
Read More: Crossfit 6/30/22CrossFit One World – CrossFit Weightlifting Clean Complex (1-1-1-1-1) E2MOM x 5 1 Clean Deadlift 2 Hang Power Cleans 1 Squat Clean Work with 60-65% for QualityFocus on fast turnover Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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“Hotshots 19” Hero WOD
Read More: “Hotshots 19” Hero WOD“Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run. The Hotshots…
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Crossfit 6/29/22
Read More: Crossfit 6/29/22CrossFit One World – CrossFit Strength Metcon (Weight) Barbell Front Rack Lunges E2MOM x 5 12 Front Rack Reverse Lunges Start at 40-50% 1 RM Front Squat Metcon Metcon (Time) 10 Rounds for Time 3 Wall Walks 6 Deadlifts 95/135 lbs 12 Minute Time Cap Modification: Wall Walk Plank hold 5 sec for each rep
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Crossfit 6/28/22
Read More: Crossfit 6/28/22CrossFit One World – CrossFit Strength Strict Overhead Press (10-8-6-4-2) Strict Press E2MOM 10-8-6-4-2 Strict Press Clean from the ground into the press. Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day. Metcon Metcon (No Measure) Every :90 X 10 (15 min) 200 Meter…
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Crossfit 6/27/22
Read More: Crossfit 6/27/22CrossFit One World – CrossFit Weightlifting Metcon (No Measure) EMOM x 6 Rounds Each minute complete the following complex: 6 Deadlifts 6 Hang Cleans 6 Front Squat The objective is to complete the complex unbroken in 25 to 35 seconds. 85/115 lbs RX Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Reps Strict Pull-ups 1-2-3-4-5-6-7-8-9-10 Reps Box…
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June 26th
Read More: June 26thCrossFit One World – CrossFit Strength 10 Min E2MOM 5 Rep Bench Press @ 65%-70% of 1 RM Bench Press Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Ground to Over Head 115/75 10 Lateral Hops 10 Front Rack Reverse Lunges 115/75 100m Run
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…