WOD September 17, 2014 (Wednesday)

Wednesday September 17 2014

Warm Up
Stretch
Mobility…
Adjust Weights

Tier 1, 2, and 3 – Complete the following for time:

50 Back Squats – (135/95 or 115/75)
40 Front Squats – (115/75 or 95/55)
30 Ovhd Squats – (95/55 or 75/35)

and then…

40 WallBalls – (20/14) or (18/12)
30 Pull Ups – (regular or band assisted)
20 Handstand Pushups (wall or box assisted)

and then…

30 Hollow Rocks
20 KB Sit Ups
10 Mountain Climbers

*Tier 1
Your coach will pick your weight and help you with all modifications.

Cap is 32 minutes. Have a nice workout!

CrossFit – Tue, Dec 24

CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…
CrossFit – Mon, Dec 23

Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…
CrossFit – Sun, Dec 22

CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…

CrossFit One World