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)

 

Warm-up:

Coaches choice

 

WOD:

 

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)

 

Strength:

OVERHEAD SQUAT

60% x3

70%x3

75%x3

80%x3

85%x3x2

 

WOD:

 

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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