100 Calorie row Buy-in
100 Burpees
100 Calorie row Buy-out
GHD sit-up 4×10
Barbell row 4×10
Back Extention 4×10
Hollow Rocks 4×10
WOD October 25, 2014 (Saturday)
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CrossFit – Wed, Dec 25
CrossFit One World – CrossFit 12 days of Christmas (Time) For time 1-100 Meter Run 2-Burpee Box jump Overs 3-Thrusters 4-Knees to Chest 5-Burpees 6-Dumbbell Grounds to Overhead 7-Push Ups 8-Jumping Lunges 9-Kettlebell Swings 10-Shoulder to Overhead 11-Goblet Squats 12-Jumping Pull Ups
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CrossFit – Tue, Dec 24
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…
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CrossFit – Mon, Dec 23
Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…