Saturday morning WODs!

March 25, 2018

Some awesome performances during 18.5 today! Great work CFD athletes! Now onto the weekend...here are your Saturday morning WODs!

 

Saturday March 24, 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:

A) Weighted plank battle with a partner.

Perform a plank. Every 10 seconds, your partner will add a 10/15lb plate until you give in.

 

B) 3x20 L-hang flutter kicks (regular flutter kicks on the floor to scale)

 

Half the class can start on A, the other half can start on B. Then switch.

 

WOD:

8 Rounds of:

50 Mountain Climbers

200m Run

 

Then,

8 Rounds of:

50 Unders

10 KB Swings/KB SDLHP (alternating rounds)

 

 

 

CrossFit (10am)

 

Strength:

 

See unloaded pre-WOD

 

WOD:

 

For Time:

1K Run

49 Wall Balls

 

Then, 3 Rounds of:

12 Squat Cleans 95/135

10 Ring Dips

8 Burpee Pull-ups

 

Then,

1 Squat Snatch 95/135

100 meter Farmer’s Carry 53/70

 

 

Open Gym (11-12)

 

18.5 anyone??

 

 

 

 

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