Saturday WODs!

April 20, 2018

Welcome to the weekend!! Here are your Saturday morning WODs!

 

Saturday April 21, 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 

 

Pre-WOD: 

 

Push/Pull Challenge: 

4 sets of max reps of: 

45 seconds seated DB Press 

15 seconds rest 

45 seconds DB renegade row 

15 second rest 

45 seconds HR Push-ups shoulder taps 

15 second rest 

45 seconds strict pull-ups 

15 seconds rest 

 

WOD: 

For time: 
500m Row 

50 DUBs 

400m Run 

40 Lunges 

300m Row 

30 Handstand steps (against wall) 

200m Run 

20 Deck Squats 

100m Row 

10 Burpees 

 

 

CrossFit (10am) 

 

Strength: 

 

1 Heavy Deadlift EMOM  

 

*Add 20 lbs every minute until failure 

 
WOD: 

 

“AGOQ 18.1”  

2018 CROSSFIT GAMES AGE GROUP ONLINE QUALIFIER WODs 

 

For Time 

4 Thrusters (135/95 lb) 

1 Rope Climb (15 ft) 

8 Thrusters (135/95 lb) 

2 Rope Climbs (15 ft) 

12 Thrusters (135/95 lb) 

3 Rope Climbs (15 ft) 

 

Time Cap: 10 minutes 

 

The Age Group Online Qualifier is the second stage of competition for the top 200 teens and masters in each division. If you're a teenager between the ages of 14 and 17 or a masters athlete aged 35+ who finished in the top 200 in the Open, you can compete in the Qualifier for a chance to make it to the 2018 Reebok CrossFit Games. The workout standards for AGOQ 18.1 was announced on April 19, 2018. 
 
Qualifier participants will be ranked according to their performances across four workouts, with a fifth score based on their final Open rankings. But unlike the Open, athletes will have just four days to complete all four Qualifier events. The top 20 athletes in each division will advance to the 2018 Reebok CrossFit Games. 

 

 

Open Gym (11-12) 

 

Make up any WODs or strength training that you missed this week! Or work on your GOATs 😊 

 

 

 

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