Saturday morning WODs!

February 15, 2020

Well we've made it to the weekend! Hope you all enjoyed that LOVE-ly Valentine's Day chipper today! Here are your Saturday morning WODs...


Saturday Feb. 15, 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)




Matt Chan Warm Up:

25 x Jumping Jacks (arms behind)

25 x Jumping Jacks (arms fwd and back)

5 x Elbow to ankle lunge then turn and point (L&R=1)

5 x Cossack Squats (L&R=1)

10 x Hinge + Arm Swing (L&R =1)

Wide Straddle inch worm pushups

Walk out + 5 Push Ups then walk in

Walk out + 4 Push Ups then 3,2,1

Arm Circles

Small, Medium, Large, XL. Then switch directions

10 x Palms Up reach & twist







Teams of 2-3 with 1 person working at a time:


AMRAP 12 (0:00-12:00)

100 DUBs (sub = 300 singles)

30 DB Power Snatch 35/50 (NO DROPPING!)

180m Sprint each person


Rest 3 (12:00-15:00)


AMRAP 10, switching every round (15:00-25:00)

5 Jumping Pull-ups

10 Mountain Climbers

5 Clapping Push-ups


Rest 2 (25:00-27:00)


AMRAP 8 (27:00-35:00) with 1 person working at a time:

20 Calories

15 Synchronized burpees

10 Alternating Deck Squats



Crossfit (10am)



See unloaded



Clean grip lift off with 3 sec hold at knee












20 Hang Power Cleans 65/95

20 H2H KB Swings (russian) 35/53

20 Front Squats 65/95

20 KB Snatch 35/53

20 Calories



Open Gym (11-12)

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



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