Category: WOD
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CrossFit – Sun, Jan 22
Read More: CrossFit – Sun, Jan 22CrossFit One World – CrossFit Strength Back Squat (10 Min E2MOM 5 Back Squats Start 65% End 75% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP 18 Mins 20 Battle Ropes 15 Wallball 20/14 10 Burpee 8 Box Jump Over 24/20
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Happy Lunar New Year 2023!
Read More: Happy Lunar New Year 2023!2023 is the year of the Rabbit. People born in the year of the Rabbit are generally thought to be gentle, quiet, quick-witted, easy going, elegant, and alert. They are quick, skillful, kind, patient, and very responsible. Sometimes they are reluctant to reveal their minds to others and have a tendency to escape reality. Rabbits…
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CrossFit – Sat, Jan 21
Read More: CrossFit – Sat, Jan 21CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 400 M Run (Determine Switch) Partner B 20 Double Unders 10 Devils Press 40/20 5 HSPU 10 Devils Press 40/20 20 Abmat Sit Up (Partner Pick Where they left off) (Score on WODIFY)
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CrossFit – Fri, Jan 20
Read More: CrossFit – Fri, Jan 20CrossFit One World – CrossFit Front Squat with Pause (5 Rounds for weight) E2MOM x 5 3 Front Squats w/3s Pause at bottom 70-75% of 1RMFocus is on quality of movement and range of motion. () Crossfit Games Open 18.5 The Crossfit Games Open annual test is right around the corner beginning on February 16…
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CrossFit – Thu, Jan 19
Read More: CrossFit – Thu, Jan 19CrossFit One World – CrossFit Power Clean Complex (5 Rounds for weight) E2MOM x 5 1 Complex – 1 Hang Power Clean (above knee)+ 1 Low Hang Power Clean (below knee) + 1 Power Clean (Ground) Load 55-60% 1 RM () Metcon (AMRAP – Rounds and Reps) AMRAP 16 Complete as many rounds and reps…
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CrossFit – Wed, Jan 18
Read More: CrossFit – Wed, Jan 18CrossFit One World – CrossFit Snatch Complex (Weight) E2MOM x 5 1 – Complex: Hang Power Snatch (above knee), Low Hang Power Snatch(below knee), and Power Snatch (from ground) Load 60-65% 1RM Perform all three movements unbroken. What in the “63” Coach Ron? (Time) For Time: Complete 63 Burpees Every 1:30: 18 Kettlebell Swings 53/35…
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CrossFit – Tue, Jan 17
Read More: CrossFit – Tue, Jan 17CrossFit One World – CrossFit Upper Body Strength Development (Weight) In 20 minutes: 0-10 mins: Establish 1 Rep Max Strict Press. Or use 1 RM from 12/21/22 as a reference. 11-20 mins: Establish either a weighted strict pull up 1 rep max; Max rep unbroken strict pull ups; or Max rep banded strict pull up…
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CrossFit – Mon, Jan 16
Read More: CrossFit – Mon, Jan 16CrossFit One World – CrossFit Deadlift (5 Rounds for weight) Deadlift E2MOM x 5 5 Reps @ 70-75% 1 RMLike last week, we are working on touch and go, or fast singles but with a slightly heavier weight. () Metcon (Time) For time: 21 Kipping Handstand Push-ups 5 Rope Climbs, 15/12 ft 15 Kipping Handstand…
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Martin Luther King Jr. Day 2023
Read More: Martin Luther King Jr. Day 2023Celebrate and remember Dr. Martin Luther King Jr’s life, legacy and achievements on this holiday. “We must accept finite disappointment, but never lose infinite hope.” ~MLK
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CrossFit – Sun, Jan 15
Read More: CrossFit – Sun, Jan 15CrossFit One World – CrossFit Strength 10 Min EMOM Odd: 3 Snatch Balance Even: 3 High Hang Power Snatch @ 50%-60% 1 RM Power Snatch Snatch Balance High-Hang Snatch Metcon Metcon (Time) 15 Min AMRAP 5 Ground to Overhead 10 Later Burpee Over Bar 20 Mountain Climbers 25 Lateral Hops Rx 135/95
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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…
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CrossFit – Wed, Nov 27
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps)…