Saturday morning WODs!

February 29, 2020

Welcome to the weekend! Here are your Saturday morning WODs, plus Eleventh Element at 8:30am!

 

Saturday Feb. 29, 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 2-3

 

For Time:

100 KB Swings 35/53

100 Push-ups

100 Box Jumps 20/24

100 Sit-ups

100 Wall Balls 14/20

100 Sit-ups

100 Box Jumps 24/30

100 Push-ups

100 KB Swings 53/70

 

 

Crossfit (10am)

 

Warm-up:

 

Coach's Choice!

 

Strength:

Bench Press

Every 90 seconds x 7 Sets

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

 

WOD:

 

5 Rounds of ascending ladders from Coach Matt!

 

10-20-30-40-50

DUBs

 

5-10-15-20-25

Pushups

Squat Jumps

 

100-200-300-400-500

Meters Anything (2.5x on Bike)

 

2-4-6-8-10

Power Cleans 115/165

 

Open Gym (11-12)

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

 

 

 

 

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