Saturday morning WODs!

February 3, 2017

Way to survive that chipper! We've got more fun in store for you in our Saturday morning WODs! Welcome to the weekend!

 

Saturday Feb. 4, 2017

 

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)

 

24 min. EMOM (6 Rounds):

Minute 1 - :40 of 40-Ft Shuttle Sprints

Minute 2 – 12 (men)/20 (women) Calorie Row

Minute 3 – 15 KB Swings 35/53

Minute 4 – 1 Round of Cindy (5 pull-ups + 10 push-ups + 15 squats)

 

 

CrossFit (10am)

 

Strength:

Alternating EMOM x 10 mins:

Odd – 2 x (Squat Clean + Front Squat)

Even – 2 x (Squat Snatch + Overhead Squat)

 

You choose the load. Challenge yourselves. You can use different loads for the cleans and snatches.

 

WOD:

 

Workout 15.1

 

Complete as many rounds as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts

5 snatches

 

RX = 75/115

 

 

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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