Saturday morning WODs...

October 9, 2015

The weekend has arrived!  For those of you who want to take a stab at the WODapalooza Qualifier workouts, open gym from 11-12 would be a good time to do so.  The qualifier WODs for this week (especially WOD 4) require a lot of equipment and space so we would prefer if you did not do that one during class times. 


P.S. Coach Rebecca says HI from CrossFit Odeon!!


Here are your Saturday morning WODs...


Saturday Oct. 10, 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)


Coaches choice


Pre-WOD:  Review technique for Turkish Get-ups.  Then, accumulate 10 TGU’s (5 on each side) using a weight of your choice



5 RFT:
15 Calorie Row
10 KB Snatch 35/53
15 Broad Jumps 4’/6’
10 KB Flip Squats 35/53

CrossFit (10am)


Coaches choice


STRENGTH – find your max 3-position clean (ground, low hang below knee, hang above knee).  You can perform any type of clean (squat, power, or split)




Annie does the POWER CLEAN…


Ab-mat Sit-ups


Power Cleans


Starting weight for power cleans is 55/75.  Men increase by 30# each round (15# on each side), and women increase by 20# each round (10# per side).  If you reach a point that you can’t continue to increase the weight, stay at the heaviest weight you can maintain for the rounds you have left.


Open Gym/Weightlifting/Qualifier WODs (11am)


Snatch Technique:
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch


6×4 Back Squat @ 80%


AMRAP 7 of:
up ladder by 3’s of:
Front Squat 75/115
Box Jump 20/24


Complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.


Gymnastics Skills/Strength:
50 L-sit Pull-ups or regular Strict Pull ups (depending on your pulling strength)




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