Saturday morning WODs...and 16.1 is underway!

February 27, 2016

Great job to all of our CFD athletes that took on 16.1 this evening! Octavio, Robyn, Mikey, Channing (HAPPY BIRTHDAY!), Lippy, and Sam!! You guys rocked it! The rest of us will be ready for Sunday 10AM! A few of you have already talked to us about doing it at a different time, other than Sunday, and you know who you are :) We want to be done by 12 noon on Sunday so please make sure you arrive at 10am sharp! We will be running heats of 3 people at a time. If you have not registered for the Open, you will have to wait until those that have registered are done before you can do the workout. So get registered! It's not too have until Tuesday night at 8pm.


Here are your Saturday morning WODs!


Saturday Feb. 27, 2016


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: Ladder Drills


5 RFT:

10 DB Snatch 20/35

10 Box Jumps

10 Push-up Frog Thrusters



Coach’s Choice ABS



CrossFit (!0am)



Coaches choice




Front Squat: 5-5-5-5-5 Building up to a heavy set of 5 (record heaviest set)





Bear Complex 95/135

Rope Climbs


Sub for rope climbs:

1:1 Knotted Rope

3:1 Up-downs (if rope is available)

8:1 Ring Rows


Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press



Open Gym/Weightlifting (11am)


1) 1X snatch push press + 3X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 80% of snatch - Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: load by feel x3x5-7 sets - Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) - Reinforcing the knee position and vertical shins




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