Welcome to the weekend! Tomorrow we will have our regular 9am UNLOADED WOD and 10am CrossFit class, however there will be NO OLYMPIC WEIGHTLIFTING. Here are your Saturday morning WODs...
Saturday Dec. 27, 2014
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)
4 Rounds for Reps- 1 minute rest between rounds
3 minutes to Row or Run 500 m and the MAX REPS KB Swings 35/53
3 minutes to Row or Run 500 m and the MAX REPS Push Ups
3 minutes to Row or Run 500 m and the MAX REPS Pull Ups
3 minutes to Row or Run 500 m and the MAX REPS DB Thrusters 20/30
Work up to you 3RM Strict press and then perform 3 x 3 Overhead squats at your 3RM strict press weight
12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks
(WEIGHT FOR RX= 155/105 but scale as needed!! This WOD IS MEANT TO BE FAST! You should be able to do all movements “unbroken” at least for the first round)