Month: November 2024
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June 7, 2022
Read More: June 7, 2022CrossFit One World – CrossFit Strength Overhead Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scaled: Scale the run to 200m or the weight down.
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June 6, 2022
Read More: June 6, 2022CrossFit One World – CrossFit Strength Back Squat (1 Rep Max Back Squat) 20 min to establish a 1 rep max back squat. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 4 Burpees 4 Wall Balls (20/14) 8 Burpees 8 Wall Balls 12… 16… 20 etc until the 12 min time is up.Increase…
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June 4th
Read More: June 4thCrossFit One World – CrossFit Weightlifting Snatch 12 Min E2MOM 3 Reps Snatches @ 55%-60% ( Work On technique ) Metcon Metcon (AMRAP – Rounds and Reps) 6 Round For Time 5 Power Snatch 115/75 10 Bar Facing Burpee 15 Cal Row
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Grab Me A PLATE
Read More: Grab Me A PLATECrossFit One World – CrossFit Metcon WOD 1: Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Teams of 2 Partner A 10 Plate Burpee 200m Plate Run 25/45 ( This Establish the Switch) Partner B 10 Handstand Push Up 20 Box Jump 30 American Kettle Bell Swing ( Accumulate Count ) Cool Down 5…
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June 3, 2022
Read More: June 3, 2022CrossFit One World – CrossFit Strength Deadlift (1 Rep Max Deadlift) 20 min to establish a 1 rep max deadlift. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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June 2, 2022
Read More: June 2, 2022CrossFit One World – CrossFit Strength Snatch (DE-LOAD: 5×3 E2MOM Snatch Singles @ 50%) This is NOT touch and go snatches. Reset after each snatch. Think of 3 singles instead of 3 reps. Metcon (Time) 5 Rounds for Time: 300m Run 8 Hang Power Snatches (115/85) 10 Pistols 12 Toes To Bar
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June 1, 2022
Read More: June 1, 2022CrossFit One World – CrossFit Strength Front Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (AMRAP – Rounds and Reps) AMRAP in 23 minutes: 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Front Rack Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 ABMAT Sit-Ups On a 23-minute clock, perform as many rounds and repetitions…
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May 31, 2022
Read More: May 31, 2022CrossFit One World – CrossFit Strength Strict Press (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (No Measure) EMOM in 20 minutes: 3 Power Cleans (135/95 lb) 4 Front Squats (135/95 lb) 5 Lateral Burpees Over Bar On a 20-minute clock, every minute on the minute (“EMOM”) complete the prescribed work in the order written.
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Memorial Day “Murph” Challenge 2022
Read More: Memorial Day “Murph” Challenge 2022Memorial Day “Murph” Please join us MONDAY, MAY 30th 2022, Memorial Day, for Murph and Mimosas. We will be serving Mimosa and bagels after the WOD. BRING FRIENDS AND FAMILY! ALL ARE WELCOME TO PARTICIPATE. HEAT 1 starts @ 9:15am HEAT 2 starts @ 10:45am We will have 3 primary options for completing Murph (scaling…
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May 29th 2020
Read More: May 29th 2020CrossFit One World – CrossFit Strength Bench Press 10 Min E2MOM 6 Rep Becnh Press @ 75%-80% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 4 Man Makers 50/35 8 DB Lunges 12 Floor thruster 200 Run
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…
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CrossFit – Sun, Nov 17
CrossFit One World – CrossFit Bench Press (12 Min EMOM Odd/Even Odd- 5 Reps Bench @ 65% 1 RM Even- 10 Alt DB Bent Over Rows @ 45% 1 RM) Bent Over Row LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps 15 Slam Ball 10 Hang Power Cleans…
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CrossFit – Sat, Nov 16
CrossFit One World – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95# 221129 (No Measure) Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box