Saturday morning WODs...

April 8, 2016

That was one tough chipper today! Great job to everyone who challenged themselves and got all or some of the TRIPS! Keep practicing and before you know it, they will be EASY!


Here are your Saturday morning WODs...


Saturday April 9, 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 (9am)



Coaches choice



Every 3 minutes x 4:

400m Run (record each time. Try to stay consistent!)




Wall Walks

DB Burpee Thrusters 20/30

Calorie Assault



Max plank hold



CrossFit (10am)



Deadlifts – 5 x 5 increasing to a heavy set of 5. Record the heaviest set



For time:

1 round of:

500m Row

40 Squats

30 Hang Power Clean 65/95


Then, 2 rounds of:

400m Row

30 Squats

20 Hang Power Clean 65/95


Then, 3 rounds of:

300m Row

20 Squats

10 Hang Power Clean 65/95



Open Gym/Weightlifting (11am)


Snatch work!


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


Snatch Pull - 85%x4x4


Halting Snatch Deadlift (knee) - 80%x3x4


Back Squat - 70%x6x4




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