Saturday morning WODs!

November 16, 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!. 





2 rounds

200m Run

1 round of Cindy

15 jumping jacks

10 Sit-ups

Then, group stretch!


Partner WOD:

Unloaded version of “Jeremy Baugh”

AMRAP (with a Partner) in 25 minutes

8 Toes-to-Bars

17 Goblet Squats 35/53

20 Over-your-partner burpees

19 calories + KB Single-arm OH hold

39 DUBs


This workout is performed in teams of 2. Only one athlete can work at a time. Partner 1 needs to finish the full round before Partner 2 can proceed with the next round. During the 19 calories, the athlete who’s not on the rower or bike needs to pick up and hold the KB for the whole duration of the 19 calories (if the KB drops, the rower or bike must stop).


Background: This Memorial workout was created in honor of Jeremy Baugh, member of CrossFit Lake Forest, who tragically suffered a fatal stroke on Aug. 17, 2019 at the early age of 39.


We first found this workout posted to the Instagram of CrossFit Lake Forest @crossfitlakeforest (Lake Bluff, IL, USA), and later discovered it was created by Lake Forest's head coach and owner, Jay Miles.


In an email with WODwell, Jay writes that Jeremy was a member of CrossFit Lake Forest and that "Jeremy Baugh" was programmed at the request of Jeremy's parents, who did not want to have a large service, and requested the gym do a workout in his honor instead.


According to Jay, the movements were a mix of Jeremy's favorites and movements he was working on at the gym. The rep scheme is the day of Jeremy's passing (8-17-20-19) and 39 for the age when he passed.


Crossfit (10am)


2 rounds

10 Calories

10 Single Leg Deadlifts

5 EB Front Squats

5 EB Push Press

100m OH Barbell Walk

30 second side plank per side



3 Rounds without breaking

10 DB Curls

10 DB Strict Presses

10 DB Lateral Raises

10 Hammer Curls

10 Upright Rows

200m Jog in between rounds



“The Ish”

6 RFT:

1 Bear Complex 95/135

6 Jumping C2B Pull-ups

8 Front Rack Lunges 95/135

9 Burpees


Background: This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff's Office, who was killed in the line of duty on October 23, 2019.


At the time of his death, Deputy Ishmael was investigating a report of Marijuana plants being stolen when he and his ride-along, an off-duty San Joaquin County Sheriff's Office Deputy, were ambushed by gunfire. Deputy Ishmael was killed on scene and his ride-along was injured.


Ishmael was born in Placerville (California) and left behind a wife and three children.


We first found this workout posted by Kristopher Barnes of Cover Six Strength @coversixstrength (Jackson, California, USA) on November 6, 2019, who wrote:


"Brian was a loving husband and father who touched everyone he encountered with his huge smile. Brian was a lifetime resident of El Dorado County and served two years at the Placerville Police Department followed by four years at the El Dorado County Sheriff’s Office. Brian’s EDSO badge number was 1689."


The “ISH” represents Brian’s 6 years of dedicated and professional service to the community he loved and 1,6,8,9 for his badge number."


Open Gym (11-12) 


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




Please reload

Featured Posts

Thursday's WODs!

December 12, 2019

Please reload

Recent Posts

December 12, 2019

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

December 3, 2019

Please reload