10.21.14 – WOD

Athlete: Lorraine H. doing some Windshield Wipers for her core work on Monday evening.


***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:
Snatch 50|4×2 60|3×2 70|2 80|2 85|2 90|2×2
Front Squat 50|4 60|3 70|3 75|3 80|3 85|3 90|1×2
Romanian Deadlifts 60|5 80|4 90|3×3

Endurance WOD:
Warm up:
Ride AD or row for 5 min
Spend 6 minutes :90 ea
Foam rolling IT band and hamstrings
Butt kicks to rig
High knees back 
Cheerleaders to rig
Flamingo back
800m, 600m, 400m, 200m
3 min rest between intervals
5 min rest between rounds
*I will have a pacing guide. There will be a burpee penalty when you fall off more than 10 sec off pace

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