12.2.14 – WOD

Athlete: Natalie N. making sure she continues her path of a fitness lifestyle during her pregnancy. CrownTown has many success stories of women who continued to train throughout their pregnancy while learning to modify and scale workouts based on what was safe and comfortable according to their standards. What we found was they were able to reattain their original fitness much quicker compared to women who stopped training altogether.


***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:
PCl + Jerk 50/(4+4)x2 60/3+3 65/2+2 70/2+2 75/2+2 80/(1+1)x2
F.Sq 50/6 60/4 70/3 80/3 85/2×2
Press in Split 4 of 8

Endurance WOD:
Warm up
20 cal row
Dynamic drills
2RFT of:
800m, 600m, 400m
400m recovery jog between efforts
2 min rest between rounds
Notes: Run 800m, jog 400m, run 600m, jog 400m, run 400, jog 400m
Rest 2 min then repeat
I want you to hit the target paces I provide. I also want you to record your 400m recovery jogs. These should be consistent across the duration of WOD. 
*Burpee penalties if you fall off pace*
Warm down: elevated pigeon 2 min ea. side

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

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