3.10.15 – WOD 



Athlete: Jessica S. performing Dumbbell Thrusters in BaseFit Monday night. 

Tuesday

Extra Open Gym hours = 12-2pm

Endurance WOD:

Warm up

Jog Crown Town Mile

WOD:

Run 500m

20 Dubs

10 burpees

Run 400m

20 dubs

10 burpees

Run 300m

20 Dubs

10 burpees

Run 200m

20 dubs

10 burpees

Run 100m

20 dubs

10 burpees

Rest 7 min

Repeat 

You will have two scores. A time for round one and a time for round two. These times should be consistent. 

Warm down

Walk 400m

Calf stretch :90 ea leg

50 flutter kicks

Oly WOD:

Jerk  50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  98/1  test/1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2

RDL  60/8  70/6  80/4×3

Sn PP  5 x 5

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

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1 Response to 3.10.15 – WOD 

  1. Sarah Fisher says:

    Endurance
    Jamie 15:33/16:37
    Melissa K 26:58/33:01
    Manny 24:32/27:47
    Luis 22:27/24:23
    Brittney 29:41/30:08
    Jodie 23:50/25:42
    Vanessa 24:25/35:28

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