WEEKEND!! Saturday's WODs...

April 27, 2019

Bring on the weekend! Here are your Saturday morning WODs...


Saturday April 27, 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)



3 rounds of:

9 Dumbbell Bench Presses

15 KB Alternating Bent Over Rows (15 per side)

21 Weighted sit-ups (keep DB in contact with chest the whole time. Do not use the weight to pull you foreward)

27 Handstand steps (freestanding, against wall, or shoulder taps from plank position)




3 sets for max reps of:

1 minute Dumbbell Box Step-Overs 20/30# (20’ box for all)

1 minute Dips (ring or bar. Use bands or sub bench dips if needed)

1 minute inverted juicers on rower

1 minute squat thrust tuck jumps

Rest 1 minute


Coaches notes: Break class into sections and start each section at a different station (numbered 1-4). Everybody should rest together for station 5.



CrossFit (10am)




A) Kang Squat

10 unbroken reps with an empty barbell.


Notes: Start the rep by bending your legs slightly and tilting the upper body forward with the lower back completely straight. When you get to the point where your lower back is about to start rounding or if your upper body reaches a horizontal plane, begin tilting the upper body back again while squatting into the bottom position and pause for three seconds before coming up in the same way that you came down. Think of the exercise as a hybrid between a goodmorning and a back squat.


B) Back Squat


4 x 4 reps at 87% 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…


4 RFT:

7 left-arm dumbbell rows

7 right-arm dumbbell rows

21 dumbbell bench presses

500-m row


Men: 50-lb. dumbbells

Women: 35-lb. dumbbells



Open Gym (11-12)

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




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