Saturday's WODs!

February 8, 2020

After a long week...here are your Saturday morning WODs!

 

Saturday Feb. 8, 2020 - HAPPY 6 YEAR ANNIVERSARY CFD!!! 🎉🎉

 

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: PARTNER/TEAM AMRAP!

 

30 Minute AMRAP

 

One MB per partner or team of 3:

 

400m MB Run (together)

30 Box step-overs (20 inch box)

20 Wall-Balls

10 Atomic Lunges (atomic sit-up + lunge left + lunge right = 1)

 

RX = 14/20# MB

*only 1 athlete working at a time

 

 

Crossfit (10am)

 

Warm-up:

 

Coach's Choice!

 

Strength: EMOM x 5 x 3

 

EMOM x 5

3 power Cleans

60-65-70-75-80%

 

Rest 1 min

 

EMOM x 5

3 Push Jerks first one from ground

60-65-70-75-80%

 

Rest 1 min

 

EMOM x 5

1 Heavy Power Clean & Jerk

weight @ athletes choice

 

WOD:

 

4 Rounds of:

200m Run/Row (alternating rounds)

10 T2B

 

Directly into:

9-6-3:

Hang Clusters 95/135

Burpees

 

 

Open Gym (11-12)

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

 

 

 

Please reload

Featured Posts

Sunday's WODs! Last day of WODapalooza...

February 23, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

Please reload

Archive