Tuesday
5:30-6:30am = Women CrossFit
6:30-8:30am = CrossFit open gym hours
9:30-10:30am = Women CrossFit
12-2pm = CrossFit open gym hours
5-6pm = Endurance class / CrossFit Open Gym time
Skill: High pull and 5 degree lean in with band
WOD: For time:
30 burpees
800 meter run
30 burpees
600 meter run
30 burpees
400 meter run
30 burpees
200 meter run
*25 minute cap
Cool Down:
2min elevated pigeon ea leg
:90 calf stretch ea. leg
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
A) 11/19/13
B) completed,
C) snatch 55,
D) 33#, 45#, 50#, 55#, 65#,
E) 45#, 50#, 55#, 65#, 70# ,
F) 70#, 85#, 95#, 105#, 110#,
G)Completed
11/19/2013,B)completed,C)#95#115#125#135,D)#95#115#125#135#145,E)#95#115#135#145#155,F)#185#205#225#255#285,g)completed
A) 11/19/13,
B) Complete
,C) 15# can’t go heavy due to to shoulder pain,”
D) 33#,33#,35#,40#,40# *shoulder pain”,
“E)35#,35#,40#,50#,50# *shoulder pain”,”
F) 95#,105#,135#,155#,175#”,
G) complete
B completed
C) 85#
D)35,55,85,95,100( failed)
E) 35,55,55,75,75
F) 135, 145, 155, 165, 185
G) completed
Made up HSPU EMOM @ 5 completed all
B. Completed
C. 145#
D. 95,95,95,115,115#
E. 95# x 4, 115# x 1
F. 135, 205, 245# x 3
G. Completed
B. Completed, C. 135#, D. 95/115/125/135/145, E. 95#, F. 195/205/2225/235/245, G. Completed
b- 85#
c-45-50-55-60-65
d-45-55-65-70-75
e-95-115-135-145-150
f-done