Saturday morning!

November 12, 2016

The weekend is here!! Woop woop!! Congrats on all the awesome scores on "Nutts" today! Lots of new names to add to the leaderboard AND everyone finished under the cap!! Great work guys! Now onto your Saturday morning WODs...


Saturday Nov. 12, 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




3 RFT:

40 Calories (any combination of rowing and biking)

40 Mountain Climbers

30 Over-the-plate laterals

30 KB Swings 35/53

20 Hollow Rocks

20 Overhead Lunges

10 Ankle Touch Push-ups

10 Banana Rocks



CrossFit (10am)




60% x3








AMRAP in 9 minutes:

9 Goblet Squats

9 KB Swings

9 Hollow Rocks


Rest 2 minutes


AMRAP in 4 minutes:

4 Renegade Manmakers* 20/30

4 DB Thrusters

40 Ft. Bear Crawl


Score each AMRAP separately.


*Renegade Manmakers:

Pushup + Row right + pushup + row left + power clean + push press



Open Gym (11am)


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







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