Saturday morning WODs!

June 7, 2019

Bring on the weekend! Here are your Saturday morning WODs! Also, just a reminder that there will be NO OPEN GYM due to our Handstand Skills Workshop. Our Saturday Open gym hours will resume on Saturday June 29th.

 

Saturday June 8, 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)

 

“Garry Purdham” – Unloaded version

 

AMRAP with a partner in 31 minutes:

31 Burpees

31 Double-Unders

31 KB SDLHP 53/70

31 Push-Ups

31 Box Jumps 20/24

31 DB Squat Thrusts (Squat thrust + power clean with DBs) 20/30

31 Air Squats

31 Kettlebell Swings 53/70

31 DB Shoulder-to-Overheads 20/30

31 Ab-Mat Sit-Ups

31 calorie Row

31 Wall Balls 14/20

 

This partner WOD is a memorial to the 12 victims, including Garry Purdham who tragically lost their lives on June 2, 2010 during a shooting in Cumbria, England - when a lone gunman killed 12 people and injured 11 others before killing himself.

 

Garry, an English professional rugby league footballer and farmer, was, along with his wife, Ros, and 2 boys, Cameron and Flynn, a member of CrossFit CA22 (Dumfries and Galloway, United Kingdom). The box held a memorial workout for Garry.

 

Ros and Cameron, who often work out together, opted for a Partner WOD. The 31 minutes represent Garry's age when he died. The 12 movements represent each of the people who lost their lives in the shooting.

 

 

CrossFit (10am)

 

Strength:

 

A) Snatch Grip Monkey Fluckers

 

10 unbroken reps with an empty barbell.

 

Notes: Move from the bottom of a jefferson curl into the starting position of the snatch and back again to complete one rep. Pause for three seconds in both end-positions.

 

B) Low Hang Snatch Pulls

 

5-3-2-3-5 reps at 85-95-100-95-85% of your 1RM snatch.

 

Notes: When lowering the bar from the hips to below the knees, it's important to keep the bar close to the body, but without touching the thighs, knees or shinbones on the way down or the way up. The bar must get in contact with the hips. In order to get into a low but strong starting position, it's necessary for the chest to be kept high to ensure good posture and to sufficiently bend the legs while staying somewhat upright instead of just tilting the upper body more over the bar.

 

C) Lu Raises

 

5 x 10 reps

 

Notes: Hold a plate or dumbbell in each hand and lift your arms laterally up and over your head while keeping the arms straight.


Demo video:

 

 

WOD:

 

3 RFT:

12 Calories

9 Burpee Pull-ups

6 Macho-Man Complexes 75/115

 

Macho Man:

3 Power Cleans + 3 Front Squats + 3 Jerks

 

 

Open Gym - CANCELLED (Handstand Skills Class from 11-12pm)

 

 

 

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