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Tuesday
5:30-6:30am = Women CrossFit
6:30-9:30am = CrossFit open gym hours
9:30-10:30am = Women CrossFit
12-2pm = CrossFit open gym hours
5-6pm = Endurance class / CrossFit Open Gym time
Endurance WOD:
Skill: Pose hop lean in at ankle
WOD: 400 meter run x10
3min rest between rounds
Must stay in 5-7 window
Penalty for going outside window
5 man on fire burpee per round
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
8-8:30 = Extra Open Gym hours
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
10/22/2013,B)57.0/59.1/59.5/59.2/101.0,C)#165,D)18:47 RX,E)Ring pull/dip 4rounds+6step ups #70,F)completed.
A) 10/22/2013,1) 2:13.0 2) 2:19.8 3) 2:27.1 4) 2:26.0 5) 2:26.8,C) 65#, D) 18:03 55# ,E) 3 + 6 step ups used pink kettle bell supine ring rows and ring dips. ,F) completed
A) 10/22/13
B) 54.4, 1:01.7, 1:01.7; 1:02.6; 100.4
C) 115#
D) 14:20 RX
E) 2 + 7 Russian KB RX
F) Completed
B 56.4, 1:04.4, 1:06.6, 1:06.8, 1:06
C 115#
D 15:54 115# singles 100-10
E 4+6 red KB ring pull / dips
F completed
b. 1:01.2, 1:07.5, 1:04.4, 1:03.5, 1:03.4
c. 115
d. 18:16 ex
e 3+2 step ups rx
f complete
rx*
B) 59.3, 1:03.6, 1:00.9, 1:02.7, 1:00.2
C) #105
D) #105, 29:01
E) 9 mins amrap, 4 rds + 3 supine + 3 dips
F) complete.
B. 1:25.9, 1:09.8, 1:11.6, 1:12.4, 1:12.7
C. 65#
D. 22:24 35#
E. 4 rds + 3 ring rows – pink KB
F. Completed
B. 1:10 , 1:14 , 1:15, 1:15, 1:14
C. 75#
D. 28:59 45# , DU attempts (got 5 legit ones)
E. 3+3 step ups pink kb, blue rd
F. Completed
B 1:09 1:12 1:14 1:16 1:15
C 45
D 26:30ish I did as many double under attempts as i could
E 4+2/3 ring rows, pk kb, pu bnd
F Completed
B. 1:12.4/ 1:10.4/ 1:07.8/ 1:09.6/ 1:10.5,
C. DNF failed on 105# @ 15 reps, failed on 95# @of 15 reps, ran out time had to start wod with class.
E. 3 Rounds, Rx Weight, Rx dips
F. Completed
D. 11:45 Rx
A) 10/22/2013,B) 1:25.8/1:22.9/1:29.9/1:40.2/1:28.0,C) 65#,D)18:12/55#,”E) 3+11 kb, pink”,F) complete
B 1:12.3, 1:14.3, 1:14.9, 1:14.2, 1:14.9
C 95#
D 20:00 + or – phone didn’t record time RX
E haven’t completed yet
a-10/22
b- 1:27, 1:24, 1:27, 1:27, 1:25,
c-70#,
d-29:10 55#
e-4plus 6/6 box steps, 35#kb
f. complete