Saturday morning WODs and Labor Day schedule...

September 3, 2016

First off, congratulation to everyone who completed "Hidalgo" today!! Some of you did the modified version which was still a big accomplishment!... and a few did the REAL DEAL!! --> Depu-D, Ashlyn, Tara, Charlie and your coaches Pager, Reebs, and Tarzan! Way to test your limits everyone! We have a new leaderboard that we will hopefully get put up this weekend and then we will add "Hildago" to it!

 

LABOR DAY SCHEDULE:

On Monday we will have 2 CLASSES ONLY: 8am and 9:30pm...get ready for another hero WOD! And if you know any lumberjacks, bring them!

 

Here are your Saturday morning WODs...

 

Saturday Sept. 3, 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)

 

Warm-up:

Coaches choice

 

Pre-WOD:

10-20-30-40-50-40-30-20-10:

Unbroken DUBs OR 2x unbroken singles

 

**3 burpee penalty for each time you mess up and then you must start over on the set you are on!

 

WOD:

 

AMRAP in 10 minutes:

10 KB Swings 53/70

10 Burpees

100m Run

 

Rest 5 minutes

 

AMRAP in 10 minutes:

10 Wall Balls 14/20

10 Slam Balls 30/50

 

 

CrossFit (10am)

 

Strength:

 

Snatch Balance – 70% (of Snatch) x 3 x 5

Snatch Push Press – 70% (of Snatch) x 5 x 4

 

WOD:

 

3 RFT:

200m Farmer’s Carry 35/53

21 SDLHP 65/95

15 Pull-ups

90 second plank hold

 

 

Open Gym (11am)

 

Make up any strength sessions that you missed this past week!

 

 

 

 

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