Saturday's WODs and Eleventh Element!

October 26, 2019

Great job to everyone who conquered Open WOD 20.3 today! We had 4 solid heats for Friday Night Lights...great energy and awesome performances!

 

Just a reminder that tomorrow we have the Eleventh Element discussion at 8:30am, led by the awesome Coach Logan Poirier. The discussion will be followed by our regular Saturday schedule (9am unloaded, 10am CrossFit, 11am open gym). See ya there!!

 

Saturday Oct. 26, 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:

2 rounds:

200m Run

10 Mountain Climbers

10 Push-ups

10 Air Thrusters

 

Then, group stretch!

 

Partner WOD:

3 x 8 minute sections. Rest 2 minutes between sections. The class will be divided in 3 groups, all starting on different sections.

 

Part A)

EMOM for 8 minutes:

Partner 1: 5 Burpees + 10 T2B (scaled = Sit-ups)

Partner 2: Unders

*Switch every minute

 

Part B)

EMOM for 8 minutes:

Partner 1: Run 200m (sub = 100m)

Partner 2: Calories

*Switch every minute

 

Part C)

EMOM for 8 minutes:

Partner 1: 15 Wall Balls 14/20

Partner 2: Mountain Climbers

Switch every minute

 

 

Crossfit (10am)

 

Warm-up:

For 10 minutes, cycle through the following:

10 calorie assault bike

10 kneeling pallof press each side w/ 0:02 hold

10 empty bar overhead squats

20 plate hops, total

 

Strength: Box Squats

 

7 Sets of 3 Box Squats @ 60-70% 1RM

* Set height to just below parallel.

* 1 sec full stop at bottom. Do NOT sit on the box. You can make contact but you must retain the load of the bar.

 

WOD: It’s a chipper since we’ve been missing Chipper Friday!

 

For time:

1 Mile Run or 100/70 Calorie Row or 80/60 Calorie Bike

100 Air Squats

50 Burpees

15 Pull-ups

10 Jumping Pull-ups

5 Strict Pull-Ups

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or take a stab at Open WOD 20.3!

 

 

 

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