12.16.15 – WOD 

  
5:15am class. It doesn’t matter if it’s dark still when they wake up, it doesn’t matter if it’s cold outside, it doesn’t matter what the WOD is, these people show up and WORK! We have a great deal of respect for the level of dedication they have. You want to be fit, but you say you don’t have time? A one hour workout is 4% of your day. Wake up early and make it happen. 

Wednesday

CrossFit 

WOD:

“Beat the Coach Week 4”

“Fran” 

21-15-9 reps for time of:

Thrusters, 95/65

Pull-ups

Click here to see Coach WW’s 2:27 “Fran” 14 months into CrossFit (12/09) 

Strength:

4 X 8 superset of:

Bench Press, heavy

Barbell Bridges, heavy 

Optional Accessory Work:

100 Banded Lateral Steps, 50 each side 

BaseFit

WOD:

EMOM X 10 of:

200 meter Run 

Immediately into 

EMOM X 10 of:

Row 45 seconds ON/15 seconds OFF, max meters

Immediately into

EMOM X 10 of:

10 Wall Balls + 5 Burpees 

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

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