Saturday morning WODs...

March 12, 2016

Saw lots of bar muscle ups today! Great job to Lippy, John, and Joel for getting after 16.3!  You all did AWESOME! If you didn't get a chance to come in and practice, open gym tomorrow is the time! Coach Rebecca will be there to help you get it! Here are your Saturday morning WODs...


Saturday March 12, 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


For time:


1 round of:

100 DUBs

50 squats

25 DB Push Press 20/30


Then, 2 rounds of:

60 DUBs

30 squats

15 DB Push Press


Then, 3 rounds of:

40 DUBs

20 squats

10 DB Push Press


Post WOD:

Coach’s choice Abs!


CrossFit (10am)



Coaches choice




A) Every :30 for 4 minutes complete 2-T&G Clean and Jerks. RECORD WEIGHT USED.


B) 4 minutes of 10 seconds on/20 seconds off on assault bike for calories (pre-programmed workout). RECORD TOTAL CALORIES



9 RFT:

8 Wall Balls

7 KB Swings 35/53

6 Burpees



Open Gym/Weightlifting (11am)


Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)


Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6


Snatch Pull (controlled eccentric in proper position) - 85%x4x4


Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4


Back Squat - 70%x6x4




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