Saturday morning WODs!

November 4, 2016

Welcome to the weekend! Props to those of you who took on Mikey's challenge chipper today! That was no joke Mikey! Especially those thrusters! :P


Here are your Saturday morning WODs!


Saturday Nov. 5, 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




100 Unders


7 Rounds of:

7 KB SDLHP 35/53

7 KB Swings

7 Hollow Rocks


100 Unders


7 Rounds of:

7 DB Thrusters 20/30

7 Renegade Rows (R/L = 1)

7 Banana Rocks


100 Unders



CrossFit (10am)



EMOM x 8:

Push Press x2

Power Jerk x2

Split Jerk x2


Aim for 80% of your 1RM Push Press





Deadlifts, increasing (105/155, 125/185, 155/225)

Push-ups (HR, shoulder taps, clapping)

Over-the-bar (hops, squat thrust doubles, burpee triples)



Open Gym (11am)


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






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