Category: News and Events
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WOD December 2, 2015 (Wednesday)
Read More: WOD December 2, 2015 (Wednesday)Team of 2, AMRAP 30 Min50 Calorie Row50 Front Squats (135/95)50 Hang Power Snatch800m Plate Carry
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WOD December 1, 2015 (Tuesday)
Read More: WOD December 1, 2015 (Tuesday)Complete 21-15-9 of:Deadlifts (315/225)American Swings (70/53)Clapping Push Ups
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WOD November 30, 2015 (Monday)
Read More: WOD November 30, 2015 (Monday)Complete 4 rounds for time:15 Hang Power Cleans15 Burpee Box Overs15 Toes To Bar (155/105)
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Eskrima November 28, 2015
Read More: Eskrima November 28, 2015One World Self Defense Escrima Class Update Ansel’s back teacking Escrima! What is Escrima? This is Cabales Serrada Escrima, one of the first styles openly taught in the US. Most styles that use serrada (from cerrado: close) technique can trace their lineage directly from the Cabales school. It is a “root” system so there is…
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WOD November 27, 2015 (Friday)
Read More: WOD November 27, 2015 (Friday)Back Squat1 x 3 @ 85% 1 x 5 @ 80% of your 1rm squatSumo Deadlift1 x 3 @ 80%2 x 8 @ 75% of your 1rm deadlift
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WOD November 26, 2015 (Thursday)
Read More: WOD November 26, 2015 (Thursday)Happy Thanksgiving! Jerk From Rack4 x 2 @ 85% of 1rm c/j Complete for time:100 Overhead Squats135/95
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Gymnastics November 25, 2015 (Wednesday)
Read More: Gymnastics November 25, 2015 (Wednesday)Its always nice to have a Parent & Me Day. Parents were trying hard to keep up with their youngsters!
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WOD November 25, 2015 (Wednesday)
Read More: WOD November 25, 2015 (Wednesday)Snatch + Snatch Balance + OHS5 x 1 @ 65% of 1rm snatch Complete for time:*RX Men/Women Only100 Push Ups13 Rope Climbs*Scaled Men/Women Only 80 Push Ups80 Toes To Bar
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WOD November 24, 2015 (Tuesday)
Read More: WOD November 24, 2015 (Tuesday)Power Clean + 3 Thrusters4 x 1 @ 70% of your 1rm c/j Complete for time:50 Front Squats@ 65% of your 1rm c/j*No Rack
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WOD November 23, 2015 (Monday)
Read More: WOD November 23, 2015 (Monday)Monday November 23, 2015 Snatch 6 x 1 @ 85% of your 1rm snatch Back Squat 4 x 5 @ 72% + 20lbs Front Rack Lunges 4 x 10 @ 55 – 60% of your 1rm c/j DB Row 3 x 16 35#, 40#, 50#
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Popular Posts
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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…
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CrossFit – Sat, Nov 23
CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB