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

Workout 14.2

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

Workout 13.2

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

Workout 12.1

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

Workout 11.1

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)