Saturday morning WODs!

October 17, 2015

So wasn't that a fun chipper party!?  You all did AWESOME!  Tom was feeling some negativity but you all endured and got through it!  We forget to snap a pic of the whtieboard but we will get it to you in the morning.  Here are your Saturday morning WODs...partner WOD at 10am!


Saturday Oct. 17, 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:  EMOM for 8 mins:
Odd: 10 KB Thrusters (you choose weight)
Even: 5 WTF




4 RFT:
2 Lengths OH Marching Lunge 25/45
200m Run
10 Burpees
200m Row


Cash-out: 200m OH KB Carry 18/35


CrossFit (10am)


Coaches choice






On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Open Gym/Weightlifting (11am)


1. Build up to a HEAVY Power Clean and Jerk


2. Take 70% of above and complete a 20 min. EMOM of:
2 Power Cleans + 2 Front Squats + 2 Jerks

Every other minute you must add a CLUSTER to the end of the complex.  If you can’t continue for the whole 20 minutes, go down to 1 rep of each of the movements instead of 2.


3. Core: 
3 rounds of:
25 GHD Sit-ups
100m OH KB Carry (44# in each hand)




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