Saturday Class Schedule:
WarriorFIT 7:00-7:45
Crossfit 7:45-8:45 Open Gym Time Be Judged on 16.1 or CompleteHero WOD Badger
3 Rounds for Time
30 Box Jumps
30 Kettle Bell Swings
800m Run
5K Bellator Poker Run Starts at 9:00
Saturday Class Schedule:
WarriorFIT 7:00-7:45
Crossfit 7:45-8:45 Open Gym Time Be Judged on 16.1 or CompleteHero WOD Badger
3 Rounds for Time
30 Box Jumps
30 Kettle Bell Swings
800m Run
5K Bellator Poker Run Starts at 9:00
Strength: Hang Snatch
WOD:
Open WOD 16.1
Will be announced live at 7:00 pm at games.crossfit.com
Don’t forget to sign up.
Strength: Deadlifts
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Strength: Squat Cleans
MEN & WOMEN – includes Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box
MASTERS MEN & WOMEN – includes Masters Men & Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
95/55 pound Shoulder to overhead, 5 reps
95/55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Strength: Push Jerk
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Strength: Back Squats
MEN & WOMEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)
MASTERS MEN & WOMEN – includes Masters Men/Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 45lbs)