Saturday morning WODs!

May 3, 2019

Here are your Saturday morning WODs!


Saturday May 4, 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)




Pronated Grip hang x 1 minute


3 sets of:

10 Suspended leg raises from low rings

10 seated box jumps (to a challenging height!)

10 Seated DB Strict Press (from floor with legs extended straight out in front)



Supinated Grip hang x 1 minute




AMRAP in 20 minutes, alternating rounds with your partner:


5 Jumping Pull-ups

10 HR Push-ups

15 Goblet Squats 35/53

100m Run


**Your partner can start their round with the pull-ups as soon as you finish the goblet squats and leave for the run!



CrossFit (10am)




A) Jerk Grip Overhead Shrugs

20 unbroken reps with an empty barbell.


Notes: Lift your shoulders slowly up towards the ears and down again while maintaining a good lockout using your jerk grip.


B) Strict Press

7 x 2 reps at 75% of your 1RM strict press.


Notes: In a strict press, you would normally lower the elbows in order to press more effectively from the upper body, but in this version, you have to maintain a full grip and keep the exact same front rack position as you would in a split jerk. This might make it more difficult and result in a corresponding drop in weight, but it's excellent for flexibility and positioning.


C) Push Press

3 x 5 reps at 60% of your 1RM clean & jerk.


Notes: The push press is not just an excellent exercise for building strength for all other shoulder to overhead movements, but is also an opportunity to practice the technique of the dip- and drive. Practice doing the dip slowly so that the bar doesn't crash on you and fully drive the bar overhead by extending both legs and toes without sliding back.




With love from Gabbay…


AMRAP ladder in 12 minutes:

1 Strict Pull-up

2 Push-ups

3 Squats


Then, repeat the above exercises with the following rep scheme pattern:






Score = rounds + reps



Open Gym (11-12)

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




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