Eleventh Element and Saturday morning WODs!

January 4, 2020

Here are your Saturday morning WODs! Come hang out with Coach Logan Poirier and Eleventh Element tomorrow at 8:30am as he starts a small series of Eleventh Element's core values. First up...INTEGRITY. Then get ready for a killer team Unloaded WOD at 9am, CrossFit at 10am, and Open Gym from 11am-12pm!

 

Saturday Jan. 4, 2020

 

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!.

 

 

Eleventh Element (8:30am)

Eleventh Element (founded by Coach Logan!) is a non-profit organization seeking to combine the importance of physical and spiritual health.

By providing “community style” workouts on a weekly basis for all to attend, preceded by a time of fellowship and a short life-applicable message to also fill our souls, the goal is to see individuals grow in their spiritual life as well as physical health.

From 8:30-9:00, we will come together to have some pre-workout snacks and drinks, and hear a short message to fill our spirits (the eleventh element of fitness). Then from 9:00-10:00, we’ll workout! (See unloaded WOD below)

 

UNLOADED PARTNER WOD (9am)

 

Warm Up: ROXANNE

 

 

 

How it works:

The coach will start the song “Roxanne” (see link above)

You will start with doing jumping jacks until the song says “Roxanne”

Every time Roxanne is said you have to do a BURPEE!

The coach will mix up jumping jack with high knees, running in place, butt kicks, etc.

But EVERY TIME Roxanne is said you HAVE to do a burpee!

 

TEAM WOD: Teams of 3

 

A) AMRAP 28:

7 Inverted Burpees (sub = 7 Air Squats + 7 mule kicks)

7 Cals (Bike or Row)

7 HR Burpees

 

Teammates complete full rounds, then switch.

 

In this team workout, partners will complete a full round. Once the burpees are completed, the next partner can begin their round. Rounds will be counted every time someone finishes the burpees. Weight on the kettlebell should be challenging, but something that athletes can complete unbroken on every round. Having multiple kettlebells per team is absolutely ok.

 

B) While teammates are alternating round s of the AMRAP above, the 2 resting athletes will be accumulated reps of the following movements. Only 1 of the 2 resting athletes may work at a time. Athletes may switch at any point:

0:00-7:00 – DB Snatch 35/50

7:00-14:00 – KB Goblet Squats 35/53

14:00-21:00 – MB Sit-up and Toss to partner 14/20

21:00-28:00 – OH Lunges with 25/35# plate

 

*Each team will have a separate score for part A (total rounds+ reps) and part B (total reps).

 

Crossfit (10am)

 

Warm-up:

Coach’s Choice, or see unloaded.

 

Strength: Push Press

4 sets of 6 reps at 70-75%

 

WOD:

 

2 RFT:

200 Meter Run/Row

30 Single Dumbbell Box Step-ups 35/50

200 Meter Run/Row

30 Single Dumbbell Hang Clean & Jerks

200 Meter Run/Row

30 Single Dumbbell Power Snatches

Round 1 – Run

Round 2 – Row

 

 

Open Gym (11-12)

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

 

 

 

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