Tuesday
***Gym hours are 5:30-8am, 9-10am, 12-2pm, 5-9:30pm, details below***
5:30-6:30am = Women CrossFit
6:30-8am = Extra Open Gym hours
9-10am = Women CrossFit
12-2pm = Extra Open Gym hours
5-6pm = Endurance class / Extra Open Gym hours
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
8-9:30pm = On-ramp Session #6
Endurance WOD:
Partner Warm up:
10 min AMRAP
Partner one rows or airdynes
Partner two runs 40 yards in and back with 45/25 plate
WOD:
3 rounds for time
300 m run, 250 m run, 200m with equal distance recovery jogs plus 10 sec rest between efforts
4 min rest between rounds
For example round one would look like 300m run, 300m jog, rest 10 sec, run 250m, jog 250m, rest 10 sec, run 200m, jog 200m rest 4 min.
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2014