9.16.14 – WOD

Athlete: Bill H. showing how V-ups are done


***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 / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:
Power Clean 50|4×2 60|3 70|2 75|2 80|1 85|1 90|1 93|1 97|1 test|1
Clean Pull 80|4 90|3 100|3 105|3 110|3×2
Push Press 5 sets of 5 (medium weight)

Endurance WOD:
Warm up:
3 min mod pace on AD
Foam roll
3 RFQ:
10 push up to cherry picker
7 inch worm to cobra
5 pull ups
Tabata Med Ball cleans 20/14
WOD: row workout
500m mod
100m hard
100m easy
100 sprint 
500m mod
200m hard
100m easy
100m sprint 
Rest 1:00
500m mod
300m hard
100m easy
100m sprint 
Rest: 1:15
500m mod
400m hard
100m easy
100m sprint
Rest 1:30
500m mod
250m hard
100m easy
100m sprint
Rest 1:45
500m mod
100 hard 
100m easy
100m sprint 
*I will have a pacing guide for you, you will need to know your 2k pace.
Cool Down:
Child’s Pose 3 min
Elevated hamstring stretch on box do not grab foot. Instead reach out over your foot.

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