1.23.15 – WOD


Gym is open from 2:30pm-8pm tonight. Come work on some strength/skills, or jump in a class.

2:30-5pm Open Gym

5pm BaseFit:
30-25-20-15-10-5 of:

Medball Cleans, 30/20 pound ball

• Carioca 50 meters out/back after each set

6pm Oly WOD:


7pm CrossFit:

Tabata Mash-up x 8 minutes of:

Heavy Russian KBS
Double Unders
L-Sit Hold

Push Press build to a 3RM, then 2 drop sets at 5 reps each

20 pounds less each drop set

15 minute AMRAP of:
100 meter Run
6 Handstand Push-ups
6 Chest to Bar Pull-ups
12 Step KB OH Lunge, Blue/Pink

Warm down:
400 meter Walk
25 Hollow Hold to Superman
2 minute elevated hamstring stretch, 1 minute each side
2 minute Pigeon stretch, 1 minute each side

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

© copyright Powered By WW, LLC 2014

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply