Saturday morning WODs!

October 21, 2016

Welcome to the weekend! Here are your Saturday morning WODs...

 

Saturday Oct. 22, 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 Skills:

Review of Rope Climbing technique

 

WOD:

 

20 min. AMRAP:

1 Rope Climb

5 Pull-ups

10 Push-ups

15 Squats

10 Calorie Row or Bike

5 Box Jumps 24/30

 

 

CrossFit (10am)

 

Strength:

 

Front Squat

4 x 5 @ 75%

 

Clean and Jerk

3 x 3 @ 70%

3 x 3 @ 75%

 

WOD:

 

10-9-8-7-6-5-4-3-2-1

Wall Balls 14/20

200m Run

 

 

Open Gym (11am)

 

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

 

 

 

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

November 20, 2019

1/10
Please reload

Recent Posts

November 20, 2019

November 19, 2019

November 18, 2019

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

Please reload

Archive