Saturday's WODs, September challenge of the month, and August's winners!!

August 31, 2018

Before we announce your amazingly fun Saturday morning WODs, let us reveal our September Challenge of the Month!

 

You will have 2 to minutes to complete a 200m SPRINT followed by max box jumps at 20/24. Step-up are also permitted as long as you show full extension at the top of the box! You must be judged by a coach for your score to count. Let's get after it!

 

Big congrats to our August challenge of the month winners: Carson Layne and Loren Ryan (tied at 36 wall balls) and the Pirate who go also got 36 wall balls unbroken in 1 minute! AMAZING JOB GUYS!! Please see either Coach Matt or Rebecca to claim your prize! Thanks to everyone else you participated :)

 

Here are your Saturday morning WODs...can't believe it's September already!!

 

Saturday Sept. 1, 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)

 

Warm-up/Assistance:

3 Rounds (not for time) of:

1 minute of cardio (row, bike, jump rope, or run 200m)

10 Plank Up-downs

8 HR Push-ups

20 second superman hold

10 Jumping Jack Box Jumps

20 Reverse Lunges (bodyweight or weighted)

 

Then…some group stretches before our TEAM WOD!!

 

Teams of 3:

4 Rounds of:

60 KB Swings 35/53

45 Follow-the-leader Box Jump Overs 20/24

30 Atomic Sit-ups 25/35

15 Toes-Through-Rings

600-400-200m MB Run together (with 1 medball 14/20) after each round.

 

*1 partner working at a time! (except on runs)

 

 

CrossFit (10am)

Strength:

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

 

Rest exactly 3 minutes between lifts

 

WOD:

 

Buy-In:

24 KB Swings 53/70

 

Then,

10-9-8-7-6-5-4-3-2-1 reps of:

Singles

DUBs

Ring Dips

Overhead Squats 65/95

 

Cash-out: 24 KB Swings 53/70

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or get a score up on that board for our September CHALLENGE OF THE MONTH!!

 

 

 

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