Tuesday
5:30-6:30am = Women CrossFit
6:30-9am = 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: Tabata bear crawl for distance
WOD: 4 rounds for time of:
25 cal row/AD
Bear crawl back to front of gym
25 Goblet squats 53/35#
25 Double Unders
Bear crawl back to rower/AD
*25 minute time cap
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
8-9pm = On-ramp Session #1
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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A) 12/3/13
,B) 95#,
C) 199 calories,
D) burpees : 60 reps
kettle bell swings: 45 reps Rx’d
B) 185 x5
C) Andres for 170 Eric for 172
D) 14/16 13/17 16/16 Burpees/KB swings
B) 100#
C) 165 Calories, partnered with Ruth
D) 12/12, 12, 13, 10, 14 Rx
B. 160 #
C. 298 calories w/ Dom
D. 51 Burpees , 60 KB Swings
E. 135 # Sq Cln Complex
b-100 lbs
c-180 cal w/Vero
d-15,14,15 bp, 18,18,18 kb rx
B) 145
C) partnered w/ Andres (170) me (172)
D) Burpees/ KB RX
23/20
16/20
16/20
b.155
c. 298 with Randy
d 21/21 21/21 21/21
B. #70
C. 95 solo
D. 13/16 12/16 9/17
A.) 95#
B.) 199
C.) 50bp 49kb
Worked on snatches and mean girls WOD