10.28.14 – WOD

You guys have been hearing a lot of this lately.


***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 + Jerk 50|4×2 60|3+3 70|2+2 75|2+2 80|1+1 85|(1+1)x2 Clean Pull 80|5 90|4 100|3 105|3 110|3×2
Press from the Split 4 sets of 5 reps (light)

Endurance WOD:
Warm up: 250 m row
2 RFQ:
Flamingo to rig
Toe pulls back
Pull Knee to chest alternate to rig
Butt kicks back
10 push-up to cherry pickers
4 rounds
8 box jumps 30″/24″
: 40 sprint on AD
Rest 1 min between rounds
5x100m sprints EMOM (start 100m on the min)
Record slowest 100m out of the 5.
Rest 5min
4x200m sprints with a :40 rest between intervals
Record slowest 200m out of the 4.
Rest 5min
3x300m sprints with :30 rest between intervals.
2x400m sprints with a :20 rest between intervals. 
Record slowest 400m time out of the two. 
Cool down
800m group jog. Find something new about one of your endurance peers. 
* there shouldn’t be much deviation in your splits. I’m not looking for PRs then for you to slowly fade.

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

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