Skip to main content
Latest WOD

CrossFit WODs and Yoga for 9/24/2016

By September 23, 2016No Comments

We offer 3 different types of programs on Saturday mornings.  First, we start with Yoga at 8am.  At 9:30am, we have an hour and a half of CrossFit Competition class.  You must receive permission from a coach to attend that class.  And at 11:00am, we have our regular CrossFit class that is run like any other CrossFit class throughout the week.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 Min:
3 OHS (85%)

WOD #2:
Teams of 3:
9 minutes to establish max reps
P1: Row for calories
P2: Thrusters (105/85)
P3: Rest
Rotate every minute

WOD #3:
4 Rounds for Time:
12 Lateral Box Jumps (24/20)
12 KB Snatches (1.5/1)

11:00am – Regular CrossFit Class

4 Rounds for Time:
12 Lateral Box Jumps (24/20)
12 KB Snatches (2/1.5)
12 Situps