9.30.14 – WOD

6:30am class performing the Sampson Stretch


***Gym hours are 5:30-7:30am, 9am-10am, 12pm-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|2 85|2×4
Front Squat + Jerk 50|(4+4)x2 60|3+3 70|2+2 75|2+2 80|2+2 85|2+2 Press in Split 4 sets of 5

Endurance WOD:
Warm up:
2 RFQ:
10 punter kicks
Bear crawl to rig
Inch worm to cobra back
Crab walk to rig
Butt kicks back
Flamingo to rig
High knees back
WOD: For Time 
Interval Run Workout
1000m mod pace
5x300s (no rest between 300s)
:90 rest
500 hard pace
:90 rest 
5x300s (no rest between 300s)
:90 rest
1000m mod pace 
The 300s will be 100m jog, 100m hard, and 100m walk. Concentrate on the 500. It should be fast, real fast. You won’t be fresh so it will be mind over matter. 
Cool down
2 min child’s pose
2 min downward dog (alternate heels up and down last min)

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

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