Category: WOD
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WOD September 13, 2019 (Friday)
Read More: WOD September 13, 2019 (Friday)Warm-up: Tabata Row or Bike Weightlifting: Back Squat (6×5) 6xE2MOM 6 x 5 WK1 10RM + 10-15lbs WOD: For Time 21 Deadlifts 125/185 21 HSPU 15 Deadlifts 155/225 15 HSPU 9 Deadlifts 185/275 9 HSPU Rx+ For Time 21 Deadlifts 155/225 21 HSPU 15 Deadlifts 185/275 15 HSPU 9 Deadlifts 205/315 9 HSPU
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WOD September 12, 2019 (Thursday)
Read More: WOD September 12, 2019 (Thursday)Gymnastics: Strict HSPU 5 minutes to establish max set strict HSPU Rest 1 min then… 5xE5MOM 50% of Strict HSPU Weightlifting: Power Clean (5RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 5 RFT 50 double unders 15 Thrusters 65/95
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9-11 Memorial 2019
Read More: 9-11 Memorial 20199-11-2001 We Will Not Forget We will not Forget the 2,977 people killed in the terror attacks of September 11, 2001 at the World Trade Center site, near Shanksville, Pa., and at the Pentagon, as well as the six people killed in the World Trade Center bombing in February 1993. Hug a friend, a family…
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WOD September 11, 2019 (Wednesday)
Read More: WOD September 11, 2019 (Wednesday)WOD: 9/11 Tribute WOD 2001M Row or 2001M Run (1.25 Miles) 11 Box Jumps 24/30 11 Thrusters 75/110 11 Burpee C2B 11 Power Cleans 120/170 11 HSPU 11 KBS 3552 11 T2B 11 Deadlifts 120/170 11 S2OH 75/110 2001M Row or 2001M Run (1.25 Miles)
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WOD September 10, 2019 (Tuesday)
Read More: WOD September 10, 2019 (Tuesday)Strength: 5xEMOM 5-7 Strict Pull Ups with 3 sec Negative Weightlifting: Power Snatch (5 RM) 12 Min to establish 5 RM Work up to a heavy 5 rep touch and go WOD: 16xEMOM Min 1: 6 Lateral DB Burpees + 6 Alt DB Snatches Min 2: 6 DB Facing Burpees + 6 Alt DB Hang…
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WOD September 9, 2019 (Monday)
Read More: WOD September 9, 2019 (Monday)Week 4 of 7 Warm-up: Alt Tabata Hollow Rock Superman Raises Weightlifting: Deadlift (6×3) 6xE2MOM 6×3 5 RM from WK1 + 10-15 lbs WOD: 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 Pull Ups Rx+ 18 Min AMRAP 500M Row 200 Ft DBx1 OH Walking Lunge 35/50 20 C2B
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WOD September 6, 2019 (Friday)
Read More: WOD September 6, 2019 (Friday)Weightlifting: Front Squat (6×3) 6xE2MOM 6 x 3 WK 1 5RM + 5-10lbs WOD: 16xEMOM Min 1: 200M Run Min 2: 10 DBx1 Box Step Overs 35/50 Rx+ 16xEMOM Min 1: 200M Run Min 2: 10 DBx2 Burpee Box Step Overs 35/50
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WOD September 5, 2019 (Thursday)
Read More: WOD September 5, 2019 (Thursday)Warm-up: 3 Rounds 3 Wall Walks 2 Turkesh Get Ups Each Side 5 Inch Worms Weightlifting: Hang Power Snatch (3 RM) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 10 Min AMRAP 2, 4, 6, 8, 10… HSPU 10 American KBS 53/70 Rx+ 10 Min AMRAP…
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WOD September 4, 2019 (Wednesday)
Read More: WOD September 4, 2019 (Wednesday)Warm-up: 6xEMOM Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups Min 2: 100M Run Weightlifting: Hang Power Clean (3 RM ) 12 Min to establish 3 RM Work up to a heavy 3 rep touch and go WOD: 2 Rounds 4 Min AMRAP 30 DU 15 Pull Ups Then … 1000M Row Then……
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WOD September 3, 2019 (Tuesday)
Read More: WOD September 3, 2019 (Tuesday)Warm-up: Alt Tabata Push Ups Hollow Rock Weightlifting: Back Squat (6×5) 6xE2MOM 6 x 5 WK1 10RM + 5-10lbs WOD: 21-15-9 of each movement T2B DBx1 Hang Power Clean 35/50 DB Lateral Burpees Suggestion for splitting up the DB Hang Power Clean *11R/10L, 7R/8L, 5R/4L Rx+ 21-15-9 of each movement T2B DBx1 Hang Power Clean…
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CrossFit – Sat, Nov 30
CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest
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CrossFit – Fri, Nov 29
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) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…