Saturday morning WODs!

September 16, 2016

Thanks to everyone who came and celebrating 29 years of Matt with his birthday WOD today! Hope you enjoyed that Tarzan!

 

Now onto the weekend...here are your Saturday morning WODs...

 

Saturday Sept. 17, 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:

DB Strict Press 3 x 10

HSPU Negatives 3 x 8

Ring Push-ups 3 x 10

 

WOD:

 

4 RFT:

200m Run

10 Atomic Sit-ups 25/35

80 Ft. OH Lunges 25/35

 

 

CrossFit (10am)

 

Strength:

 

Strict Press

65% x 5

75% x 5

85% x 5+

 

HSPU Negatives 3 x 8

Ring Push-ups 3 x 10

 

WOD:

 

AMRAP 12:

15 Calorie Row

12 Burpee BJ 20/24

9 Clean and Jerks 95/135

 

 

Open Gym (11am)

 

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

 

 

 

 

 

 

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