Saturday's WODs!

December 20, 2019

In case anyone was wondering...we will be doing this year's version of our 12 Days of CrossFit WOD on Monday!

 

Here are your Saturday morning WODs, along with Eleventh Element with Coach Logan Poirier at 8:30am :)

 

Saturday Dec. 21, 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:

30 seconds of each exercise:

High Knees

Pass Throughs

Around the world

Lateral PVC Hops

Superman

Push Ups

Air Squats

Lunges

Sit-ups

Single Leg V-ups

 

WOD:

 

Teams of 2:

 

Row 2000m (one partner rowing at a time - only 1 rower per team)

25 Pull-ups

50 OH Lunges with plate 25/35

50 Push-ups

50 Squat Jumps

50 Single Leg V-ups

50 DB Snatch 35/50

25 Jumping Pull-ups

(300 reps total)

Row 2000m (one partner rowing at a time - only 1 rower per team)

 

Crossfit (10am)

 

Warm-up:

Coach’s Choice, or see unloaded.

 

Strength:

EMOM x 12:

0:00-4:00:

5 Deadlifts at 70%

4:00-8:00:

3 Deadlifts at 80%

8:00-12:00:

1 Deadlift at 90%

 

WOD:

 

AMRAP in 12 minutes:

12 Ring Dips

12 Deadlifts 95/135

12 OTB Burpees

12 Front Squats

*At 6:00, stop where you are and perform 24 Back Rack Lunges, then resume the AMRAP where you left off.

 

 

Open Gym (11-12)

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

 

 

 

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