Saturday morning WODs!

April 13, 2019

Here we are...your Saturday morning WODs!


Saturday April 13, 2019


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)



Alternating EMOM for 10 minutes:

Even: 1 Round of Cindy

Odd: AMRAP DUBs (if you can’t do DUBs…practice!)




Part A)


200m Run

Wall Balls



Rest 5 minutes


Part B)


200m Run


Calories (sub 4:1 mountain climbers if no rower or bike is available)



CrossFit (10am)



A) Jefferson’s Squat:

10 reps with an empty barbell.


Notes: Move from your back squat bottom position to the bottom of a Jefferson Curl, but with the bar kept behind the neck at all times. Watch the following video to ensure correct form!!




B) Back Squat:

6 x 2 reps at 80% of your 1RM back squat.


Notes: Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in the top position between reps while keeping both the heels and toes in the ground at all times.




Some mainsite fun…


5 RFT:

9 deadlifts

5 squat cleans

3 thrusters

100m Run



Open Gym (11-12)

Make up any WODs or strength training that you missed this week!




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