Saturday Shenanigans!

January 11, 2020

Awesome job on our Leaderboard WOD today!! Scores are under review and we will post the updated leaderboard this weekend! Now, on to your Saturday shenanigans...

 

Saturday Jan. 11, 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: Coach's Choice!

 

WOD:

 

Teams of 3 for time:

 

A) 15:00 Cap

 

27-24-21-18-15-12-9-6-3

Wall Balls 14/20

Calories

 

Partners tag in and out as needed. If one partner wants to row the entirety, that's fine, but they will be off of the rower while the wall balls are being performed.

 

B) At the 15 minute mark:

 

AMRAP in 15 minutes:

8 KB Swings 35/53

8 Goblet Squats

8 Goblet Step-ups

*each partner completes 1 full round before tagging, stay in order

 

C) At 30:00:

1 mile MB Run together (one MB per team 14/20)

 

Crossfit (10am)

 

Warm-up: Coach’s Choice

 

Gymnastics Skill work: HANDSTANDS

For 20 minutes, work through the following handstand progressions:

10 Handstand Kick-ups, alternating legs

10 Mule kicks (focus on holding handstand without walking for as long as possible)

10 Inverted burpees (try to have both feet leave the ground at the same time)

Accumulate 100 Handstand steps against wall

30 second single arm handstand hold against wall

3 Wall Walks into handstand walk

AMRAP lengths of handstand walks in remaining time

 

WOD:

 

AMRAP in 20 minutes:

200m Run

5 Deadlifts 125/185

3 Power Cleans 125/185

1 Thruster 125/185

200m Row

 

 

Open Gym (11-12)

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

 

 

 

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