Saturday morning WODs - 2/28/2015

February 28, 2015

TGIF!!  Everything seemed hard this week after doing Eva on Monday.  Way to go for those who got out there and attempted 15.1 today! - Tim, Alexi, Alex, Marcos, Rod, Erin, and Mikey...you all did AWESOME!!  For everyone else, you are welcome to come in during open gym tomorrow from 11am-12pm to do the open WOD or I will be programming it for the Sunday CrossFit class at 10am.  If you can't make any of the scheduled open gym times or Sundays, please talk to your coaches to make other arrangements.

 

Now, onto the weekend!  Here are your Saturday morning WODs....

 

Saturday Feb. 28, 2015

 

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 Run

10 Push-ups

10 Ring Rows

10 Squats

10 Clap Jacks

10 V-ups

 

Pre-WOD:

Max plank hold!

 

WOD:

 

21-15-9

Wall Balls 14/20

KB Swings 35/53

Box Jumps 20/24

 

Cash-out: 100 DUBs (sub 300 singles)

 

 

CrossFit (10am)

 

WARM UP:

3 rounds:

10 bodyweight RDLs per leg

10 DB bent-over row

10 empty bar strict press

40 sec. Wall Sit

 

STRENGTH:

Time for some deadlifts!

4 sets of 6 Deadlifts at 75% of your 1RM.  Superset with AMRAP strict pull-ups

 

WOD:

5 RFT:

1 Renegade Man Maker 20/30

2 Rope Climbs (sub 16 Ring Rows)

3 Front Squats 135/185

400m Run with 25/45# plate

 

Renegade Man Makers = push-up, row (R), push-up, row (L), power clean, push press

 

 

Olympic Weightlifting/Open Gym (11am)

 

• Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4

• Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4

• Back Squat - 75% x 3 x 5

• Good Morning - 3x5

 

Assistance:

• Strict Press - 3 x 8 at a challenging weight but no failed attempts

 

If you feel good, go up on the last 80% sets of snatch and CJ and on squats.

 

 

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