Saturday morning WODs...

September 4, 2015

The weekend has arrived!!  Just a reminder that we will be open on Monday for Labor Day but only for ONE CLASS at 8:30am.  Lumberjack 20 here we come!

Here are your Saturday morning WODs...

Saturday Sept. 5, 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)

EMOM for 20 minutes:
3 Box Jumps
6 Push-ups
9 Slam Balls

MAX Unders

Score = # of unders


CrossFit (10am)

Warm-up:
Coaches choice

STRENGTH:

5 x 5 Snatch Balance + OHS at a comfortable weight.  Increase if you feel good


WOD: 

5 RFT:
5 Power Snatches 65/95
10 Front Back Lunge Steps (from back rack)
15 Burpee Pull-ups
200m Run


Open Gym/Weightlifting (11am)

• Front Squat – Build up to a 1RM, then:
• 5 reps at 65%
• 5 reps at 75%
• 5 x 5 @ 85%

 

• Power Clean + Power Jerk (If you don’t know your max for both lifts together, just use your max from whichever lift is LOWER)
• 5 reps at 65% 
• 3 sets of 5 reps at 75%

 

• Bench Press – 5 sets of 5 starting at 80% and increasing if you feel good
• Superset with 10 Deadlifts at 50%

 

Assistance:
• Ring Rows (feet on box) – 3 x 10
• Push-ups – 3 x 10
• Single arm KB Overhead Squats – 3 x 6 each arm
• HSPU – 3 x 5

 

 


 
 

Please reload

Featured Posts

Chipper Friday!

February 21, 2020

1/10
Please reload

Recent Posts

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload

Archive