Saturday's Cat 5 WOD for Bahamas

September 6, 2019

Just a reminder that tomorrow, (Saturday Sept. 7th, 2019) we will be hosting a Charity WOD to help restore some of the damages that were done by the recent hurricane over the Bahamas.

 

We are so grateful that everyone was safe during Hurricane Dorian. Unfortunately the residents of the Bahamas were not so lucky. We have partnered with a local organization and together we are organizing a drive to send donations to the Bahamas. The items will be shipped directly to the families who are in need of supplies. Since we've been told food and clothes donations are abundant, we are trying to send items such as batteries and battery operated devices, grills, chainsaws, drills, buckets, generators, zip ties, gas containers, ...and of course bug spray and sunscreen are essential. If anyone is wanting to donate cash, it will be used to pay for gas for the boat trips there and back, as well as paying for any supplies. If anyone has any questions, please let us know. We would REALLY appreciate your help. You can bring your donations to either class tomorrow and we will make sure they are on a boat to the Bahamas next week :)

 

Here’s a list of some of the items that we've been told are in need:

 

Tarps

Chain saws

Generators

Nails, hammers, screws, drills

Batteries

Solar lights

Stoves (portable)

Butane cans

First aid kids (or any supplies!)

Bleach

Mosquito repellent

Sunscreen

Feminine hygiene products

Trash bags

Plastic ware

Diapers

Rubbing alcohol

Zip ties

Duct and masking tape

Flashlights

Extension cords

Manual can openers

 

THANKS SO MUCH IN ADVANCE FOR YOUR HELP! THIS IS WHAT THE CROSSFIT COMMUNITY IS ALL ABOUT! <3

 

Here are your Saturday morning Charity WODs. It will be a partner WOD at 9am, followed by an individual WOD at 10am.

 

Saturday Sept. 7, 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 PARTNER WOD (9am)

 

Warm-up: 1 Round, any order

200 Meter Run

10 Air Squats

10 2-taps

10 Handstand kick-ups to wall

10 Juicers

10 HR Push-ups with push-back to downward dog

1 Rope Climb

 

PARTNER WOD:

 

Dorian Cat 5

 

5 Categories (Rounds)

Wall Balls 14/20

Box Jumps

KB Swings 35/53

Push-ups

Rope Climbs

*Reps Increase Per Round*

 

Cat 1 – 5 Reps each movement (1 rope climb)

Cat 2 – 10 Reps each movement (2 rope climbs)

Cat 3 – 15 Reps each movement (3 rope climbs)

Cat 4 – 20 Reps each movement (4 rope climbs)

Cat 5 – 25 Reps each movement (5 rope climbs)

 

*For Categories 1-3, both partners must perform ALL the reps. Partner 1 will complete all the reps for a given exercise and when they are done, partner 2 will do the same. Both partners will then move to the next exercise together.

 

**For Categories 4-5, partners will split the reps as they see fit, still with only 1 partner working at a time. The stronger the winds, the more we have to work together

 

**Everyone must share ropes, just like you share goods in times of need. If you are not using the rope, move out of the way 😊

 

 

 

Crossfit (10am)

 

Warm-up:

See Unloaded

 

Strength:

Alternating EMOM for 14 minutes (7 sets of each):

Odd:

Power Clean & Jerk with a 3-second Pause at Mid-Patella

Start at 60% of 1-RM Clean & Jerk & build to today's heavy.

Even:

3 Front squats at whatever weight you have built up to for your C&J

WOD (Individual):

Dorian Cat 5 WOD

 

5 Categories (Rounds)

KB Swings 53/70

Box Jumps 20/2/4

HSPU

Goblet Squats 53/70

*Reps Increase Per Round*

 

Cat 1 – 5 Reps each movement.

Cat 2 – 10 Reps each movement

Cat 3 – 15 Reps each movement

Cat 4 – 20 Reps each movement

Cat 5 – 25 Reps each movement

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or do some accessory work!

 

Open Gym Accessories:

 

Four sets of:

30 second Chin Over Bar Hold

100-Foot Plate Pinch Walk 25/35

20 Sit-Ups (no arms)

100-Foot Barbell Overhead Carry (heavy)

 

 

 

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