1.27.15 – WOD

Athlete: Robert V. holding steady on some Pause Back Squats. These pauses eliminate the stretch reflex we accrue by using momentum to bounce out of the bottom of a squat. By eliminating the stretch reflex the only component we can rely on to stand up is good old fashion strength. By training this element it will drastically increase your core and leg strength. I’ve already seen some incredible improvements in loads being lifting with no momentum. Imagine when we go back to using the stretch reflex along with the added strength we’ve picked up from pausing? It’s going to be exciting to see all the gains. – WW


12-2pm = Extra Open Gym Hours

Endurance WOD:
Warm up:
3 Rounds
For cal
2 min row
2 min A.D.
1 min rest
Then calf stretch :90 ea leg
7 Rounds
200m hard run
CrossFit Excercise
200m hard run
CrossFit Excercise:
Round 1: 12 burpees
Round 2: 10 jumping split lunges
Round 3: 8 knee to chest jumps
Round 4: 6 broad jumps
Round 5: 8 knee to chest jumps
Round 6: 10 jumping split lunges
Round 7: 12 burpees
*rounds should be between 2-3 min.
Warm down:
800m jog. I want you to carry on a conversation and learn one new fact about your endurance buddy

Oly WOD:


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

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