May 19, 2017

Hello weekend!! Here are your Saturday morning WODs!


Saturday May 20, 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)



‘Mini-Murph’ in preparation for Memorial Day!


Not for time:

500m Run

5 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

500m Run




3 RFT:

21 KB Swings 35/53

15 K2E

9 Calories

6 Wall Walks

3 x 40-Ft. KB Goblet Lunges 35/53



CrossFit (10am)




Push/Pull Superset:

Strict Press- 5x5 @ 75% 1RM

Hang Snatch High Pull - 5x5, heavy




500 DUBs for time.


**EMOM – 1 Squat Snatch 95/135


Sub for double unders is 1500 singles for time. Scale snatch weight as needed to permit good form and full range of motion.



Open Gym (11am)


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






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