Saturday morning WODs!

July 29, 2016

Welcome to the weekend! Tomorrow, Bradley will end the Hero WOD storm! Great job with Brehm today!!


Here are your Saturday morning WODs...


Saturday July 30, 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:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.



CrossFit (10am)




Snatch grip shrugs:

3X10 at 95%


Hang snatch from above the knee + snatch* (complex):

2 reps at 60%

2 reps at 70%

3X2 at 85




3 RFT:

400m Run

21 T2B

15 GHD Sit-ups (sub = V-ups_

9 Slam Balls 30/50


Open Gym (11am)







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