Saturday morning WODs...it's competition time!!

June 8, 2018

Good luck to our CFD teams competing at the WODaMania Sprint Series tomorrow! Let's go out there and represent! Most of us will be competing between 10:30am and 12pm (see heats 8 and 9 below) if anyone would like to come support us! Here is the address to CrossFit Wild where the competition is being held: 3750 Investment Lane Suite 6 (23.54 mi)

West Palm Beach, Florida 33404

 

Here are your Saturday morning WODs!

 

Saturday June 9, 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:

 

20 minutes to complete 3 Rounds of:

Station 1 – 10 Goblet Squats with Press in bottom position

Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps with 3-second negative

Station 3 – Belly Jacks (aka Reverse Snow Angels) x 15 reps

Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

 

WOD:

 

Partner time!

 

Part 1)

AMRAP in 10 minutes:

5 T2B

5 Pull-ups

10 Box Jumps

*While one aprtner accumulates rounds, the other rows for calories. Score total round and calories separately

 

Part 2)

AMRAP in 10 minutes (alternating rounds with your partner):

5 Burpees

10 Wall Balls 14/20

30 Mountain Climbers

*You must complete a full round before switching with your partner

 

 

CrossFit (10am)

 

Strength:

20 minutes to complete 5 sets of:

 

Snatch Push Press + Overhead Squat with Pause x 5 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps. Build over the course of the five sets.)

 

With any remaining time: Work on the speed of your snatch balance with a manageable weight (something with which you can drop QUICKLY under the bar. Speed is key!)

 

WOD:

 

AMRAP in 15 minutes:

 

15 KB Swings 53/70

15 Goblet Squats

100m Single-KB Carry

15 Jumping Wall Balls 14/20 to 10/12'

20 Torso Twists

5 Wall Walks

 

 

Open Gym (11-12)

 

Make up any WODs or strength training that you missed this week, improve your score for our June Challenge of the month, or work on your GOATs!

 

 

 

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