Saturday morning WODs!

October 20, 2018

Saturday morning WODs!


Saturday Oct. 20, 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 Partner WOD! (9am)

Teams of two must complete 100 repetitions of the following complex:

3 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Push Press (Left Arm)

1 Kettlebell Push Press (Right Arm)


The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.


Optional Post-WOD Core Conditioning:

3 Rounds (not for time) of:

30 Ab-mat Sit-ups

20 KB Oblique Bends (10/side)

10 Hanging Leg Raises


CrossFit (10am)



A) 10-15 Hollow Rocks E45s x 6


Notes: Lying on your back, create a hollow shape with your body, reach back and extend legs in front, rock.


B1) 3 x 15 Sec Ring Dip holds (top)


Notes: B1, B2, and B3 are to be done as a superset, one immediately following the other. Holding the top of your ring dip, locked out at the elbow, insides of your arms pointing forward, rings kept close to your body.


B2) 3 x 5 Ring Dip Eccentrics


Notes: Controlling down to the bottom of the dip on a 3-5 second count, jumping back up, controlling down, jumping back up, etc.


B3) 3 x 10 Sec Ring Dip Holds (Bottom)


C1) 2 x 15 second L-Handstands 


Notes: Wall walk to the top of your handstand, holding your handstand with your nose as close to the wall as possible, hips not touching the wall (Point your toes!)


C2) 2 x 15 second back-to-wall handstands


Notes: Maintain that shoulder extension from the previous movement. Try to keep perfect lines on this handstand, push away from the floor and keep really active.


C3) 2 x 3-5 strict (mod. kipping) HSPU





Power Cleans 95/135

50 Singles

Power Jerks 95/135

50 DUBs


Cash-out: 5 C&J



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 October CHALLENGE OF THE MONTH!! The competition is HOT.




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