Saturday morning WODs and STRENGTH!

May 13, 2016

Awesome job on that killer "STRIPPER" today everyone! You all did AWESOME! (P.S. We named it a stripper because it is kind of a combo of stamina and chipper...if you were wondering lol). Now that we've got that under our belt, we are ready for the WEEKEND! =D Here are your Saturday morning WODs!


Saturday May 14, 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



10 RFT:

4 Jumping Pull-ups

7 Burpees

12 DB or KB Snatch 25/45


*Every 5 minutes – Run 200m



CrossFit (10am)




3 @ 70%

3 @ 80%

3+ @ 90%



4 x 10 Bench Press

4 x 10 Bent-over Row





DUBs (2:1 Singles)



HR Push-ups



C&J 95/135



Open Gym (11am)


If you missed any days of strength this week, open gym is a good time to catch up!




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