7.1.14 – WOD

Athlete: Kip Field


***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

Pwr Clean (3 Position) 50|4×2 60|3×2 70|3×2 75|3×2

FSQ 50|8 60|6 70|4 75|4 80|4×2

PP 4 sets of 4

Endurance WOD:

Warm up: jog 800m
Dynamic warm up
5×100 build up strides

Skill: 3 RFQ
single leg KB dead lifts 10 ea leg 
Build up in# ea round

12x200m sprints
2 min rest in between efforts

Cool down:
100 Ab sit-ups for time

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

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