Month: September 2024
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WOD January 17, 2019 (Thursday)
Read More: WOD January 17, 2019 (Thursday)Weightlifting: Snatch (5 x 2 P Snatch + 1 OHS @ 65%) 5 x E2MOM 2 P Snatch + 1 OHS @ 65% WOD: AMRAP 5 Minute AMRAP 15 Weighted Sit Ups 15/25 10 Plate Burpees 1 Min Rest -Then- 5 Min AMRAP 10 Weighted Sit Ups 15 Plate Burpees
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WOD January 16, 2019 (Wednesday)
Read More: WOD January 16, 2019 (Wednesday)Weightlifting: Deadlift (5 x 5 @ 60%+)5x Every :905 Deadlifts, start @60% and add weight as needed WOD: 12 Min AMRAP 15 T2B 10 OH Lunge 55/75 500M Row 10 OH Squat 15 Pull Ups RX+ 12 Min AMRAP 15 T2B 10 OH Lunge 95/135 500M Row 10 OH Squat 15 C2B
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WOD January 15, 2019 (Tuesday)
Read More: WOD January 15, 2019 (Tuesday)Warm-up: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 65%+) 5xE2MOM Start at 65% and work your way up WOD: 4 x E4MOM 200M Run 10 Bar Facing Burpees AMRAP Snatch 65/95 RX+ 4 x E4MOM 200M Run 10 Bar Facing Burpees Snatch 95/135 AMRAP
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WOD January 14, 2019 (Monday)
Read More: WOD January 14, 2019 (Monday)Weightlifting: Back Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 95/135 15 Russian KBS 50/70 RX+ 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 105/155 15 American KBS…
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WOD January 11, 2019 (Friday)
Read More: WOD January 11, 2019 (Friday)WOD: CrossFit Games Open 11.2 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ In 2011 the Rx weights were 100/155. We suggest to make it comparable to the Open we see currently try 155/225. Keep the box height the same.
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WOD January 10, 2019 (Thursday)
Read More: WOD January 10, 2019 (Thursday)Weightlifting: Front Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: For Time 30 – 20 – 10 Front Squat 95/135 10-20-30 Pull up RX+ 30 – 20 – 10 Front Squat 105/155 10-20-30 C2B
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WOD January 9, 2019 (Wednesday)
Read More: WOD January 9, 2019 (Wednesday)Warm-up: Alternating Tabata Plank Hollow Hold Weightlifting: Bench Press (5 x 5 @ 60%+) 5 x Every :90 5 Bench Press Start at 60% and work your way up WOD: 12 Min AMRAP 20 KB x1 Power Clean and Jerk 35/50 15 Burpees 10 Dips RX+ 12 Min AMRAP 20 DB x1 Power Snatch 50/70…
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WOD January 8, 2019 (Tuesday)
Read More: WOD January 8, 2019 (Tuesday)Skill Work: Spend 10 minutes reviewing the Man Maker Weightlifting: Snatch (5 x 2 Snatch + 1 OHS @ 65%+) 5 x E2MOM 2 Snatch + 1 OHS Start at 65% and work your way up WOD: 3 RFT 10 Man Makers 25/45 x 2 20 Sit Ups 100 M Run RX+ 3 RFT w/…
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WOD January 7, 2019 (Monday)
Read More: WOD January 7, 2019 (Monday)Skill Work: 3 x 10 Ab Roll Outs Weightlifting: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 60%+) 5xE2MOM 1 Power Clean + 1 Clean + 1 Jerk Start at 60% and work your way up WOD: 7 Min AMRP 10 S2OH 65/95 10 Cal Row RX+ 7…
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Martin Luther King Jr. Day 2019
Read More: Martin Luther King Jr. Day 2019One World Self Defense and Fitness will be open during normal business hours on MLK Day, Monday, January 21, 2019.
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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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