Saturday's WODs!

March 10, 2018

Here are your Saturday morning WODs! Great job by all who conquered 18.3 during Friday Night Lights this evening! And BIG congrats to Lauren Lipman for getting her first MUSCLE UP!!! And not just one...TWO BACK TO BACK!! We also had a handful of athletes achieve their first pull-up(s) which was amazing to see! We love it when all your hard work pays off :)

 

Now, onto the weekend!

 

Saturday March 10, 2018

 

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:

1000m Indian Run (teams of at least 5)

 

WOD:

AMRAP in 14 minutes:

40 Single-Unders

30 Alternating Dumbbell Snatches 20/30

20 Goblet Squats 35/53

10 HSPU

 

Post-WOD Abs:

3 Rounds of Tabata:

1. Torso Twists

2. Straight Leg Toe Reach Crunches

3. Heel Taps

4. Flutter Kicks

 

 

CrossFit (10am)

 

Strength:

4x10 Bent over dumbbell row

4x 10 Dumbbell overhead Lunges

 

WOD:

 

12 minute AMRAP:

12 Calories

12 Thrusters 65/95

12 T2B

 

Rest 3 minutes

 

Then, 5 minutes to find your max Cluster!

 

 

Open Gym (11-12)

 

18.3 anyone??

 

 

 

 

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