Welcome to the weekend :) Here are your Saturday morning WODs...

December 6, 2014

Way to get after that main site chipper today guys!  And not only once, but twice for Detective!!  Here are your Saturday morning WODs...


Saturday Dec. 6, 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)




1 min. AMRAP of each:

KB Snatch 35/53

Goblet Squats

KB Swings


1 min. REST


1 min. AMRAP of each:

Wall Balls

Torso Twists

MB Chest to OH


1 min. REST


1 min. AMRAP of each:

OH Lunges 

Atomic Sit-ups

Over-the-plate Burpees


1 min. Rest


CrossFit (10am)


Strength: Find your max SUMO DEADLIFT




5 attempts at max reps of STRICT pull-ups OR ring dips (your choice)


WOD – Fight Gone Bade Style:


1. DB Snatch 25/35

2. Hang Power Cleans 65/95

3. DUBs

4. Hollow Rocks

5. Front Rack Lunges


Olympic Weightlifting (11am)


• Power Clean + Push Press - 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2

• Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 3, 80% x 3+1 x 2

• Clean Pull - 95% (of clean) x 3 x 5



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