Saturday morning WODs...HAPPY BIRTHDAY CARSY!!

February 11, 2017

Onto the weekend!! Here are your Saturday morning WODs!

 

Saturday Feb. 11, 2017 - HAPPY BIRTHDAY CARSY!!!

 

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)

 

Pre-WOD

10 min. Alternating EMOM

Odd: 15 KB Swings

Even: 200m Run

 

WOD:

15 Cal Bike

15 Cal Row

3 Rounds of Cindy

10 Cal Bike

10 Cal Row

2 Rounds of Cindy

5 Cal Bike

5 Cal Row

1 Round of Cindy

 

*Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

 

 

CrossFit (10am)

 

Strength:

10 min. Alternating EMOM

 

Odd: 10 Deadlifts (shoot for 65-70% 1RM)

Even: 30 second hollow hold

 

WOD:

 

AMRAP in 17 minutes:

30 Wallballs 14/20

30 Marching Lunges

20 Calorie Row

20 DB Hang Squat Cleans 20/30

10 Burpee Pull-ups

 

 

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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