Saturday morning WODs...

July 11, 2015

Here is your Saturday morning FUN with Coach Phil!!  Good luck to all our 2 teams competing in Babes and Beards tomorrow.  For those of you who would like to come watch, it is at CrossFit DOA​ in Wellington.  Our first team starts at 1:15 and our second CFD team shortly after at 1:30.  

 

Here are your Saturday morning WODs!

 

Saturday July 11, 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)

 

For time:

 

**REST exactly 1 MINUTE between rounds**

 

Round 1:

200 m row or run

10 Burpee

10 DUBs (sub is 2:1 singles:doubles)

 

Round 2:

200 m row or run

15 Box Jumps 20/24

15 DUBs

 

Round 3:

200 m Row

20 Sit Ups

20 DUBs

 

Round 4:

200 m Row or Run

25 Lunges/leg

25 DUBs

 

Round 5:

200 m Row or Run

30 Air Squats

30 DUBs

 

Then work your way back down the ladder by repeating rounds 4,3,2, and 1 with 1 minute rest in between.

 

Post WOD (if there’s time):

Phil's choice Abs!

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

SKILLS: 

Ring work time! Choose the progression appropriate for YOU!

 

10 minutes to work on:

Ring Dips

Ring Pull UPs

Hips to Rings/Beat Swings

Muscle Ups

 

WOD:

 

12 minute AMRAP Ladder:

2-4-6-8-10-etc…

Toes Through Rings

Power Snatches 75/115

Overhead Squats 75/115

 

Post-WOD Strength Work:

3 sets of 10 back rack split squats per leg.  Maintain lunging stance for entire 10 reps on each leg (don’t bring feet back together).  Use the same barbell load you used for the WOD or heavier :)

 

Open Gym/Weightlifting

 

• 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets

• Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 2

• Back Squat - 70% x 5 x 5

• Push Press - 70% x 5 x 5

 

Assistance – 3 Rounds:

10 DB Snatch

10 DB Single Arm OHS

20 Hollow Rocks

 

 

 

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