4.29.14 – Schedule


I have tons of respect for this group of athletes who consistently train at 5am. You see a commonality between each of these very different people and that’s that they’re all positive, hard working and motivated individuals.


***Gym hours are 5:30-6:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

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

Endurance WOD:

Warm up: 600m row
10 inch worm to cobra
10 dead bugs with a 2.5 plate
10 duck walks forward
10 duck walks backward

Skill: 2 min max double unders

WOD: Griff for time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Compare results to fall Griff time
Cool Down:
Calf stretch 2 min ea leg
Elevated pigeon 2 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