Saturday morning WODs - 12/20/2014

December 20, 2014

Great job on the Dirty Dozen today!!  I've saved your results and they will be going on our new leaderboard along with the Diane scores from last week as soon as we get it up at the box.  Now we're on to the weekend!  

 

REMINDER - There will be only ONE CLASS on Sunday at 10AM (CROSSFIT)...Sunday's 9am endurance WOD is cancelled.  We will have a few athletes competing in Beast Mode on Sunday and we're more ready than ever to go BEAST MODE!!  I'm excited to see everyone who's competing put their hard work to the test :)

 

Here are your Saturday morning WODs...

 

Saturday Dec. 20, 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)

 

Warm-up:

400m Row or Run and then 3 Rounds for Quality:

1 min. Wall Sit

2 TGU’s per side (as heavy as possible)

3 Wall Walks

4 Skin-the-cats

5 Squat Tucks

 

‘Cindy goes for a run!’

 

For time:

800 m Run

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Airsquats)

600 m Run

2 Rounds of Cindy

400 m Run

3 Rounds of Cindy

200 m Run

4 Rounds of Cindy

100m OH plate carry 25/45

 

CrossFit (10am)

 

Strength:

Work up to you 3RM Strict press and then perform 3 x 3 Overhead squats at your 3RM strict press weight

 

5 RFT:

10 HSPU

10 Front squats 95/135

50 ft. OH Barbell Carry

 

 

Olympic Weightlifting (11am)

 

• Power Snatch + Snatch - 60% x (1+2) x 4 (% of power snatch)

• Jerk - 60%x3x2, 65%x3x2

• Clean Pull - 85%x5x4

• Back Squat - 60%x8, 65%x6, 70%x6x2

 

 

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