Saturday morning FUN!

August 25, 2018

Hello weekend!! We've got some fun Saturday morning WODs coming right up!

 

Saturday Aug. 25, 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 Strength:

 

WOD: Same as CrossFit

 

For time:

Pre-WOD:

3 Rounds of:

Max seconds of chin-over-the-bar hold

10 dragon flags (https://www.youtube.com/watch?v=F9LWJq4Bc5A)

100m Double Overhead KB or DB Carry

 

Dragon flags:

 

 

Partner WOD!

 

400m Run (together)

 

3 Rounds of:

30 KB Swings

20 Wall Balls

10 Burpees

 

Then, 400m MB run (together, 1 MB)

 

2 Rounds of above triplet

 

Then, 400m Farmer’s Carry (together) 35/53 (1 set of KBs per partner)

 

1 Round of above triplet

 

 

CrossFit (10am)

Strength:

3 rounds of:

Muscle-Ups x 3-7 reps (ring or bar) OR 5 strict chest to ring/bar pull-ups, trying to pull as high as possible + 5 muscle up transitions on low rings

10 dragon flags (https://www.youtube.com/watch?v=F9LWJq4Bc5A)

Handstand Walk x 1 length of gym (focus on maintaining tight core and straight body positioning)

WOD:

3 RFT:

200m Run

15 Deadlifts 75/115

10 Hang Power Cleans 75/115

5 Push Press 75/115

 

 

 

Open Gym (11-12)

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

 

 

 

 

 

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