Saturday morning WODs...

May 8, 2015

Awesome work on that BEAST of a chipper today guys!  You now deserve some rest and relaxation this weekend...after you WOD of course ;)  We are in the works of planning our next CFD beach day as well :)

 

Here are your Saturday morning WODs!

 

Saturday May 9, 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: Coaches Choice!

 

Pre-WOD:

5 mins. of pull-up practice

 

WOD:

 

2 RFT:

50 Ab Mat Sit Ups

40 Lunges (total)

30 Box Jumps 20/24

20 Grass Hoppers (total)

10 DB Renegade man makers (push up, row right, push up, row left, power clean, push press)

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

STRENGTH: (20 mins)

Back Squat

 

Warm up sets: 

5 @40%, 5@50%, 5@60%

 

Working sets: 5@75%, 3@85%, 1@95%

 

WOD:

 

5-10-15-10-5

Power Cleans

Front Squats

Push Press

 

**Run 150m (to stop sign and back) between each set

 

Barbell = 65/95

 

 

Open Gym/Weightlifting (11am)

 

Back squat: 

10 reps at 60% 1RM

3X10 @ 70% 

 

Jerk squats - 8 reps @ 80%, 8 reps @ 85%, 3x8 @ 90%

 

Jerks – 3 reps @ 60%, 4x3 @ 70%

 

Assistance – 3 rounds:

10 Single Leg RDL per leg

10 Back Extensions (on GHD or superman)

10 Reverse Crunch

 

 

 

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