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Category: WOD

  • CrossFit – Thu, Jul 20

    CrossFit One World – CrossFit Bench Press (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 5 Deadlifts BW/70%BW 10 Toes-to-bar 50 Double UndersRX…

    Read More: CrossFit – Thu, Jul 20

  • CrossFit – Wed, Jul 19

    CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Coach Luis (Time) Buy in 1987 row 7 rounds 1 hang snatch 135/95 9 OH squat 135/95…

    Read More: CrossFit – Wed, Jul 19

  • CrossFit – Tue, Jul 18

    CrossFit One World – CrossFit Snatch (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 3 RFT 250M Row 20 American KBS 35/53 15 Goblet Squats

    Read More: CrossFit – Tue, Jul 18

  • CrossFit – Mon, Jul 17

    CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) For time 200m Run 1 rounds cindy 250m Row 1 rounds cindy 250m Row…

    Read More: CrossFit – Mon, Jul 17

  • CrossFit – Sun, Jul 16

    CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 5 reps at 40% of 1RM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM) LVL 1 Big Shot (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Box Jumps…

    Read More: CrossFit – Sun, Jul 16

  • CrossFit – Sat, Jul 15

    CrossFit One World – CrossFit LVL G Sandrock (Time) Team of 2 Team Buy In / Buy Out 800 Run w/ 45/25 Plate (Teams share the burden of a single Plate Carry) Then 4 Rounds for Time 100 Double Under 50 Russian KB Swings Rx 70/53 24 Thrusters Rx 95/65 12 Wall Walks (Break up…

    Read More: CrossFit – Sat, Jul 15

  • CrossFit – Fri, Jul 14

    CrossFit One World – CrossFit Metcon (No Measure) rope climb drills Clean and Jerk (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM) CFOW Bench Mark 13 Rope Climbs (Time) 13 Reps of…

    Read More: CrossFit – Fri, Jul 14

  • CrossFit – Thu, Jul 13

    CrossFit One World – CrossFit Snatch (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM 1 reps at 85% of 1RM) Metcon (Time) 10 rounds for time: 10 Russian Kettlebell Swings 70/53 10 Overhead Squats 95/65# 200 m RunIn…

    Read More: CrossFit – Thu, Jul 13

  • CrossFit – Wed, Jul 12

    CrossFit One World – CrossFit Metcon (Time) 27-21-15-9 reps for time: Shoulder-to-Overhead * Pull-ups *Round of 27: 75/55 *Round of 21: 95/65 *Round of 15: 115/75 *Round of 9: 135/85 Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 2 Hang Cleans 95/65 2 Burpee Box Jumps 24/20 4 Hang Cleans 95/65 4 Burpee Box…

    Read More: CrossFit – Wed, Jul 12

  • CrossFit – Tue, Jul 11

    CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 45% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 3 reps at 75% of 1RM *Max reps at 85% of 1RM) * perform max reps stopping 1-2 reps before failure Metcon (Time) 10 Rounds 100m sprint 10 air…

    Read More: CrossFit – Tue, Jul 11

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  • CrossFit – Tue, Nov 26

    Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts…

  • 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…

  • 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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