Saturday morning WODs - regular schedule!

December 24, 2016

I hope you guys enjoyed our annual 12 Days of CrossFit WOD today! That was a ton a volume, but you guys took it like champs! Awesome work by all 💪

 

Please make sure you take a look at our holiday schedule below which you should have received in our December newsletter that was sent out via email on Dec. 14th. Tomorrow (Saturday Dec. 24th), we will have our regular morning schedule so get in here and get in a final sweat before you eat all Santa's cookies!

 

Here are your Saturday morning WODs...

 

Saturday Dec. 24, 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)

 

WOD:

 

12 Days of CrossFit...Unloaded style!

 

1 Burpee

2 Box Jump Overs

3 Mule Kicks

4 Air Squats

5 Hollow Rocks

6 MB Torso Twists 14/20

7 Wall Balls 14/20

8 KB SDLHP 35/53

9 KB Swings 35/53

10 Goblet Squats

11 K2E (sub = hanging knee raises)

12 Marching Lunges

 

Like the song the “12 Days of Christmas,” you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

 

CrossFit (10am)

 

Strength:

 

Overhead Squat

65% x 4

70% x 4

75% x 4

80% x 3

85% -2 sets of 3

 

WOD:

 

On a 20-minute clock,

 

Run 1 mile

 

Then perform as many rounds as possible of:

6 Hang Clean and Jerks 95/135

7 Burpee Pull-ups

8 Single-Leg Deck Squats, alternating

 

 

Open Gym (11am)

 

Make up any strength sessions that you missed this past week! OR…do yesterday’s 12 Days of CrossFit WOD if you missed it!

 

 

 

 

 

 

 

 

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