Saturday morning WODs...

September 25, 2015

THE WEEKEND HAS ARRIVED!!  Here are your Saturday morning WODs...also great work on that tough chipper today 💪  

 

Saturday Sept. 26, 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

 

Today we will be doing a new Hero WOD posted Friday on the main site.  It is a 26 min. AMRAP which fits perfectly for Sept. 26th!  Being a Canadian, this WOD hits very close to home for Coach Rebecca. Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

 

 

 

“Jennifer”

 

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings 35/53
20 box jumps 20/24

Post-WOD Core:
2 Rounds:
20 sec. Hollow hold
20 sec. Leg Raises
20 sec. Alternate toe touches
20 sec. Bicycles
40 sec. Rest


CrossFit (10am)

Warm-up:
Coaches choice

 

STRENGTH:

5 sets of 3 T&G Squat Clean and Jerks at 75% 1RM.  Focus on keeping the bar path straight and bringing the bar up towards your hips to generate power through the second pull

 

WOD:

3 RFT:
30 push-ups
20 Front squats 75/115
20 Push presses 75/115
30 Ab-mat Sit-ups

 


Open Gym/Weightlifting (11am)

 

1. Snatch Complex
2 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

 

2. Clean Complex
2 sets of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

 

3. Jerk Complex
2 sets of: Push Jerk from back rack + Split Jerk from Front at 85 of 1RM% Push Jerk

 

4. Squats
10×3 Back Squats -  you choose the weight

 

5. Conditioning
3 RFT:
400m Run
4 Muscle ups (or 8 C2B Pull-ups)
40 DUBs

 

**DON'T FORGET ABOUT CFD SUNDAY SWEATFEST WHICH WE WILL BE KICKING OFF THIS SUNDAY WITH DETOX.  Next week will be yoga with Robyn!

 

 

 


 

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