Our regular CrossFit WODs for Saturday mornings start with Competition class at 9:30am and Regular class at 11:00am. Â The Competition class is designed for those who want to participate in local competitions or need some extra work. Â The Regular class is just like our other CrossFit classes throughout the week.
9:30am – CrossFit Competition Class
WOD#1:
EMOM 5 Min:
Overhead Squats
2, 2, 2, 2, 2 (80%)
WOD#2:
2 Rounds for Time:
Row 1000m
42 KB Swings (1.5/1)
24 Pullups
WOD#3:
3 Min Max Rep
Hang Power Cleans
3 Min Max Rep
Hang Power Snatches
11:00am – Regular CrossFit Class
Partner WOD:
3 Rounds for Time:
Row 500m
42 KB Swings (1.5/1)
24 Pullups
*Break up all reps evenly among the partners
12:00pm – Mobility Class
Great turn out for Team Saturday.
Steel Thunder rules!
Workouts:
# 1 – Burpees forever !!
# 2 – Rowing,Pull-ups, and Cowbells.
Joe D. Good luck for the PB…