11.25.14 – WOD

Athlete: new member Jubani showing his form on Front squats.


***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:
50/4×2 65/3 75/2
80/2 85/1 90/1
95/1 97/1 test
Front Squat
50/7 60/4 70/3 80/3 85/2×3
Push press
50/5 60/5 70/4 80/3×3

Endurance WOD:
Warm up:
Partner row
2000m row switch every 250m
Partners sits at bottom of squat
5×5 Deadlift @70-75% of 1RM
*Bring current Mile P. R. you will need it to calculate pace for WOD.
1×3000 run
500m on pace
500m off pace
400m On
400m Off
300m On
300m Off
200m On
200m Off
100m On
100m Off
Cool Down: calf stretch :90 ea leg

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

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