Saturday morning WODs...

November 7, 2015

Great job on that Friday chipper! Props to those who took the Reebs challenge and increased the weight on their barbell by 30 percent!

 

Now we're on to the weekend! We have a team competing at the Deer Games tomorrow in Deerfield Beach, so best of luck to them! As always, spectators are always appreciated and encouraged! They will be completing 6 workouts throughout the day. First one is at 9am and last one is at 5pm. GO TEAM!

 

**Also, don't forget to get your om on this Sunday at yoga with Robyn at 8am! Set your alarms and come stretch with us!

 

Here are your Saturday WODs...

 

Saturday Nov. 7, 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

 

Pre-WOD: 5 minutes to practice your handstands! Here are some options: handstand hold (free standing or against wall), handstand walking, handstand push-ups, handstand on parallettes with fancy moves :)

 

WOD:

 

20 min. AMRAP:

50 Mountain Climbers

40 Singles

30 Ab-mat Sit-ups

20 Ring Rows

10 Wall Balls 14/20

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

Strength:

Split Squats – 3 sets of 8 on each leg (build up to 80% of 1RM back squat)

 

WOD:

 

AMRAP in 12 minutes:

3 G2OH 95/135

6 S2OH 95/135

9 C2B Pull-ups

12 Ring Dips

 

 

Open Gym/Weightlifting (11am)

 

1. EMOM for 10 mins:

1 Heavy Squat Clean, increasing

 

2. Overhead Squats – 3 sets of 6 reps at the same weight

 

3. Core Strenght: Hold a weight barbells overhead for as long as possible. Suggested weight = 75/115. Make sure you keep your shoulders active and your core tight

 

4. Muscular Endurance: Max Renegade Rows in 1 minute 20/30

 

5. Conditioning:

For time:

50 Wall Balls

40 Deadlifts 95/135

30 OTB Burpees

20 GHD Back Extensions with 15/25# plate

10 Floor Press 95/135

 

 

 

 

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