1.21.14 – Schedule


Our friend, Andrea Ager, aka “ager_bomb” on Instagram, showing off her new CrossFit CrownTown tank top. She went on minutes later to set an all time personal best 3 rep max Front Squat of 205 pounds. It has not been scientifically proven, but it seems that whenever one of our shirts are worn that an athlete does something they have never done before.


***Gym hours are 5:30-8:30am, 9:30-10:30am, 12-2pm, 5-8pm, details below***

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 (WOD is posted below)

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD


Warm up:

200 meter jog
CFCT Foam Roll
Dynamic stretching 

Skill: 3 RFQ of:

lateral side step with green band for 5 steps and back.
10 Reverse lunge with kb or db increase weight ea. set. 


1000m fast jog 1 min rest 
800m run fast
2min rest
1000m fast jog 1 min rest 
600m run fast
2 min rest
1000 meter fast jog 1 min rest
400 meter run fast
1000 meter fast jog 1 min rest
200 meter run fast

*The 1000m jog paces are programmed to be a fast recovery tempo. The remaining intervals are intended to be fast and evenly paced. The purpose of this workout is to force recovery during a active rest. 

Cool Down: Couch stretch 3 min ea leg

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2014

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply