11.18.14 – WOD


Athlete: Jim R. cycling through some box jumps during his WOD. Jim is living proof that getting more fit after the age of 60 is in style. He gets stronger, faster and more mobile every time he’s tested.


***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 Snatch + OHS
50/4+4, 60/3+3, 65/2+2, 70/2+2, 75/(2+2)x2
Snatch Balance
50/4, 65/3, 75/2, 85/2, 90/1×3
Front Squat
50/5, 60/3, 65/3, 70/3, 75/3, 80/2, 70/6

Endurance WOD:
Warm up
5 min AMRAP 
5 burpees
30 DU
Tabata airdyne 
1:00 rest between efforts
Cool Down:
Row 500m at a mod pace

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

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