Category: WOD
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Eskrima Promotions
Read More: Eskrima PromotionsHours of hard work, dedication and conditioning pays off! Congratulations to Danny and Jim! Danny passed his Eskrima test for level 3, and Luis has pass his for level 2! Eskrima is a Filipino martial arts and fighting system that incorporates combat weapons such as knives, sticks and other improvised devices. Join Coach Ansel Chin…
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Garnysh at One World
Read More: Garnysh at One WorldIf you’re wondering how to improve either body composition or performance in workouts, what you eat should be he first place you start. This Monday Garnysh meal prep services will be at the gym providing samples and answering any questions you may have about their services and nutrition. Drop by by for samples and drinks!
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WOD August 14, 2017 (Monday)
Read More: WOD August 14, 2017 (Monday)Skill Work: Pistols EMOM 6 Mins 8 alternating pistols Weightlifting: Front Squat E2MOM 10 Mins 3 Front Squats 80% of 1 rm WOD: For Time (cap 16 minutes) 21 Hang Power Clean 155/105 200M Run 15 Hang Power Clean 155/105 200M Run 9 Hang Power Clean 155/105 200M Run Today’s workout is a couplet with…
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WOD August 11, 2017 (Friday)
Read More: WOD August 11, 2017 (Friday)Skill Work: Weighted Pull-ups EMOM 6 MINS 3 WEIGHTED PU Weightlifting: Back Squat E2MOM 10 Mins 4 Back Squats at 75% of 1rm WOD: Air Force (For Time) 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees…
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WOD August 10, 2017 (Thursday)
Read More: WOD August 10, 2017 (Thursday)Skill Work 10 minutes of Tire Flips, sled pushes, and hammer work Weightlifting: Power Clean EMOM 10 Mins, 1 power clean plus 1 hang power clean work at 70-80% of 1 rm power clean WOD: AMRAP 16 Minutes- Rounds and Reps 2,4,6,8,10… ** power cleans rx: 155/105, hand stand push ups box jumps 24/20″…
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WOD August 9, 2017 (Wednesday)
Read More: WOD August 9, 2017 (Wednesday)Skill Work: Muscle-ups EMOM 6 minutes 2 ring muscle ups Weightlifting: Deadlift & Rope Climb EMOM 12 minutes 4 DL at 75% of 1 RM, alt 1 Rope Climb Odd Minute: 4 Deadlifts Even Minute: 1 Rope Climb WOD: For time: *15 Minute Cap* 60 Goblet Squats Rx: 32/24kg EMOM: Start with 30 Double Unders…
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WOD August 8, 2017 (Tuesday)
Read More: WOD August 8, 2017 (Tuesday)Endurance: 1 Mile run for time Weightlifting: Strict Press E2MOM 10 minutes 4 strict press at 75% of 1 RM WOD: AMRAP in 14 minutes 21 Calorie Row, rx= assault bike 15 Power Snatch 95/65 9 Push Press 95/65
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WOD August 7, 2017 (Monday)
Read More: WOD August 7, 2017 (Monday)Skill Work: Handstand Tabata handstand hold -either free standing or against the wall Weightlifting: Front Squat E2MOM 12 minutes 4 Front Squat 75% of 1 rm WOD: 4 Rounds for time *CAP 14 minutes* 10 Dumbell Thrusters 35/20 lbs, rx+ 50/35 8 Toes to Bar 6 Pull ups, rx+ Chest to Bar Pull Ups
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WOD August 4, 2017 (Friday)
Read More: WOD August 4, 2017 (Friday)Skill Work: Pistols EMOM 7 minutes straight set alternating pistols Weightlifting: Back Squat E2MOM 14 minutes 6 back squats @ 65% of 1rm WOD: Crossfit Games Open 17.1 For Time: 10 Snatches 15 Burpee Box Jump Overs 20 Snatches 15 Burpee Box Jump Overs 30 Snatches 15 Burpee Box Jump Overs 40 Snatches 15 Burpee…
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WOD August 3, 2017 (Thursday)
Read More: WOD August 3, 2017 (Thursday)Skill Work: Tabata Alternating L-Sit holds and Plank Holds in the same tabata Weightlifting: Power Snatch Emom 10 minutes 1 Power Snatch plus 1 Snatch Balance @ 70% of 1rm snatch WOD: AMRAP 15 minutes 400m Run 20 One Arm Dumbell Walking Lunges 50/53lbs 500M Row
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CrossFit – Tue, Nov 26
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 High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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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…