SUPER SATURDAY!!

January 18, 2020

The weekend has arrived!!!! Here are your SUPER SATURDAY WODs! And as always, we have our wonderful Eleventh Element discussion at 8:30am with Coach Logan Poirier! See you there :)

 

Saturday Jan. 18, 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:

50 High knees

40 Mountain Climbers

30 Bicycles

200m Run

10 Burpees

Then, group stretch

 

WOD:

 

Partner Cindy/Jack/Annie!

 

A) AMRAP 8

"Cindy"

5 Pullups

10 Pushups

15 Air squats

 

Rest 2

 

B) AMRAP 8

"Jack"

10 OH Press (DB 35/50 or KB 35/53 – NO DROPPING)

10 KB Swings 35/53

10 Box Jumps 20/24

 

Rest 2

 

C) AMRAP 8

"Annie"

50-40-30-20-10

Synchronized Sit-Ups

Double Unders (switch each time someone breaks)

 

**Ea round is worth 1 rd i.e the round

of 50 is a round, round of 40 is a round if you finish the round of 10 go back to 50 & start over

 

Coaches notes:

Split class into 3 groups if needed and start each group on a different section

 

Crossfit (10am)

 

Warm-up:

Coach’s Choice, or see unloaded.

 

Strength:

4 Rounds of:

10 Weighted Barbell Step-ups to 20 inch box

5 Dragon Flags (sub eccentric leg lower with 10-15 second decent)

 

WOD:

 

“Lethal Weapon” from Comp Train…

 

AMRAP 20:

1 Round of "The Chief", 200 Meter Run

2 Rounds of "The Chief", 200 Meter Run

3 Rounds of "The Chief", 200 Meter Run

* Continue To Add (1) Round Until Cap

 

"The Chief":

3 Power Cleans 95/135

6 Pushups

9 Air Squats

 

 

Open Gym (11-12)

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

 

 

 

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