Saturday WODs - 11/15/2014

November 15, 2014

AMAZING RESULTS on day 11 of the cleanse on EVERYONE I have measured so far!  So proud of you all!  Let's stay motivated to keep working towards our goals so we can become faster, stronger, and better at everything we do!

 

TGIF! Great job on that chipper today guys.  Here are your Saturday morning WODs...

 

Saturday Nov. 15, 2014

 

BEAST Bootcamp: 

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!

 

Unloaded WOD (9am)

 

The leg grinder!

 

For time:

25 Burpees

50 Box Jumps 24/30

100 Air Squats

150 OH Walking Lunges 25/45

 

Post-WOD: 3 sets of back extension complex

 

CrossFit (10am)

 

4 x 4 min. AMRAPs with 1 minute rest between sets (continue where you left off).  Score = total rounds

 

10 Burpee Box Jump Overs

8 KB Flip Squats 35/53

6 Ground-to-Overhead 75/115

4 HSPU 

 

Olympic Weightlifting

 

• Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

• Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

• Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)

• Snatch High-Pull - 75% (of snatch) x 3 x 3

 

 

Good luck to Alex aka Spartan who is competing at the Turkey Pit Games this weekend!  GET AFTER IT AND REPRESENT!!!

 

 

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