12.9.14 – WOD

8pm BaseFit


***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:
Sn Pull + Sn 50/4×2 60/3 70/3 80/2×3
Sn Pull 100/5 105/3 110/3×2
SQ 50/7 60/4 70/3 80/3×3

Endurance WOD:
Warm up
Row or ride AD for 5 min
Foam Roll
For Time
Run 1 mile
Rest 3 min
Run 200
Rest 3 min
Run 1200
Rest 3 min
Run 400m
Rest 3 min
Run 800m
Rest 3 min
Run 600m
*Bring current mile PRs. I will have a pacing guide. This workout has a lot of programmed rest. If you fall off your pace, there will be 10 burpee penalty ea. time. 
Warm down: Couch Stretch 2min ea leg

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

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