10.7.15 – WOD 

Last week’s Endurance crew. Endurance is one of the three main aspects of CrossFit and overall fitness. If you could use improvement in breathing, mechanics, efficiency, and just more endurance then try this class out. Every Tuesday at 5pm with Coach Sarah. The program is influenced by Chris Hinshaw, who was a 2nd place overall finisher at the Hawaiin Ironman. 




4 x 8 superset of:

Bench Press, heavy

Bent Over Rows, light to moderate

Rest 2-3 minutes between sets 


15 minute AMRAP of:

1 Rope Climb

15 Wall Balls, 20/14

200 meter Run

Optional Extra Work:

3 rounds NOT for time of:

20-30 Push-ups

30 Russian Twists w/KB

1 minute Seated Piriformus stretch, 30 seconds each side 



10 minute AMRAP of:

10 Weighted Box Step Ups 

:10 unbroken Hang from bar or rings w/ static knees tucked hold 

10 Kettlebell Swings

Rest 3 minutes

10 minute AMRAP of:

10 OH Walking Lunge Steps

10 V-ups

10 Supermen

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

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