WOD August 27, 2014 (Wednesday)

What’s up everyone! Here’s the workout for Wednesday August 27 2014

Tier 1 (165/115) (14/10)
Tier 2 (215/165) (20/14)
Tier 3 (265/215) (20/14)

Complete the following for rounds + reps. Record your score during the rest periods. Good luck to everyone that participates.

AMRAP – 3 Minutes
3 Deadlifts
10 Wallballs

(rest 1:00)

AMRAP – 4 Minutes
4 Deadlifts
15 Wallballs

(rest 2:00)

AMRAP – 5 Minutes
5 Deadlifts
20 Wallballs

(rest 3:00)

AMRAP – 5 Minutes
50 Double Unders
20 Burpees

(rest 2:00)

AMRAP – 4 Minutes
40 Double Unders
15 Burpees

(rest 1:00)

AMRAP – 3 Minutes
30 Double Unders
10 Burpees

CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit – Mon, May 11

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…

CrossFit One World