Category: WOD
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CrossFit Open 23.2
Read More: CrossFit Open 23.2CrossFit Open 23.2a & 23.2b 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
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CrossFit – Thu, Feb 23
Read More: CrossFit – Thu, Feb 23CrossFit One World – CrossFit Overhead Barbell Reverse Lunge (5 Rounds for weight) E2MOM x 5 8 Barbell Overhead Reverse Lunge This movement is new to most of you. Start with 30- 35% !RM Overhead Squat or barbell until you get comfortable with the movement. () Evelyn’s BDay Wod (Time) 3 rounds 32 double unders…
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CrossFit – Tue, Feb 21
Read More: CrossFit – Tue, Feb 21CrossFit One World – CrossFit Sumo Deadlifts (5 Rounds for weight) E2MOM x 6 5 Sumo Deadlifts Start with a light load 50 – 55% of 1 RM () Metcon (Time) 3 rounds,for time, of: 30 Wall Balls 20/14 lbs 10’/9′ 30 Abmat Situps 30 Kettlebell Swings 53/35 lbs Time Cap: 15 Mins Scaling Options:…
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CrossFit – Mon, Feb 20
Read More: CrossFit – Mon, Feb 20CrossFit One World – CrossFit Bulgarian Split Squat (5 Rounds for weight) E2MOM x 5 8L/8R Bulgarian Split Squats Increase load from 2 weeks ago. You can also use a barbell in a back rack. () Metcon (Time) 5 rounds for time of: 20 Push Press, 115/85 lbs 20 Strict Pull-ups Time cap: 18 mins…
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CrossFit – Sun, Feb 19
Read More: CrossFit – Sun, Feb 19CrossFit One World – CrossFit Strength Front Squat 12 Min E2MOM 6 Rep Front Squats @ 65%- 75% Metcon Level 1 Brave (Time) 5 Round For Time 25 Russian Kettle Bell Swing 53/35 ( RX+ 70/53 ) 10 Hand Release Push Up ( RX+ 5 Handstand Push Ups) 25 Sumo Deadlift High Pull 10 Pull…
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CrossFit – Sat, Feb 18
Read More: CrossFit – Sat, Feb 18CrossFit One World – CrossFit Metcon (Time) Team of 2 Team Buy In / Buy Out 800 Run w/ KB 70/53 (Teams share the burden of a single KB Carry) Then 4 Rounds for Time 100 Double Unders 50 Russian KB Swings 24Thrusters 12Wall Walks (Break up the Rep however they want) (Team may only…
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CrossFit – Fri, Feb 17
Read More: CrossFit – Fri, Feb 17CrossFit One World – CrossFit Warm Up (No Measure) 3 rounds for quality of: 12/9 Row Calories 12 Alternating Leg V-ups 9 Barbell Good Mornings, 45/35 lbs 6 Barbell Back Squats, 45/35 lbs 1x [ Ring Support Hold, 15 secs + Ring Dip Hold, 15 secs ] 23.1 Specific Warm Up For quality: 12 Row…
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CrossFit Open 23.1
Read More: CrossFit Open 23.1CrossFit Open 23.1 (14.4 REPEAT) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans
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CrossFit – Thu, Feb 16
Read More: CrossFit – Thu, Feb 16CrossFit One World – CrossFit Mobilization and Warm up (No Measure) Every 1 min for 9 mins, alternating between: 12/9 Row Calories 10 Burpee Bar Touches *Mobilization Exercise (See below) *Round 1: Pigeon Stretch, L 20 secs/R 20 secs *Round 2: World’s Greatest Stretch, L 20 secs/R 20 secs *Round 3: Thoracic Squat Rotations, 1…
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CrossFit – Wed, Feb 15
Read More: CrossFit – Wed, Feb 15CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 Strict Press 6-5-4-3-2, using heaviest weight per set Barbell Bent Rows 6-5-4-3-2, using heaviest weight per set Complete the strict press reps at 65-70-75-80-85% 1RM. Aim to finish the rows as close to your 1 rep max as possible.Score…
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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…