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WOD

2.16.18 Split Squat

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Get Warm Divide the class up into two or three groups and line them up facing the length of the gym. One by one, they’ll go through the following, tagging the next teammate in line and making it a...

2.15.18 Handstand Work + DU

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5+ min.) Get Warm with a Jump Rope 20-25 reps of each: Single Jumps Scissor Jumps Out/In Jumps Double-unders Triple-unders *In between movements, perform some Jump-Rope Drills (10 min.) Inverted Prep and...

2.14.18 Clean & Jump

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5+ min.) Play the Star Jump (Jumping Jack) game to warm up. (5 -10 min.) Floor Exercise Sequence *Perform 10 or so reps of each movement Warm-up (No Measure) (10 min.) Review Movements As a group with an...

2.13.18 3 RFT

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min.) Warm-up As one big group, or two smaller groups, perform a 400-m Indian Run with one or two light med balls (group size dependant). Then, drop the balls and have them all run a 400-m together as a...

2.12.18 Open Workout 17.3

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min.) Get Warm 20 – 15 – 10 Mountain Climbers Jumping Pull-ups Sit-ups Air Squats Warm-up (No Measure) (10-15 min.) Review and Prep for Snatches/Pull-ups As a group, use a PVC to review the Squat Snatch as:...

Saturday @ SAW

CrossFit SAW – CrossFit Metcon (Time) 3 RFT: 50 Air Squats 10 Strict Pull-ups Metcon (3 Rounds for reps) In partners, while one person performs: AMRAP Bar Muscle-ups, the other performs: AMRAP Assault Bike Cals. 10 min. While one person performs: AMRAP HSPUs,...

2.9.18 AMRAP 8 x2

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min.) Song Jump Rope Game – Play AC/DC’s “Thunderstruck” and instruct the class to perform Single-unders. – Every time the word “thunder” or “thunderstruck” comes on, have your classes perform anywhere in...

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CrossFit SAW – CrossFit Single unders. Max unbroken set. (AMRAP – Reps) Max set without tripping Double unders, max unbroken set (AMRAP – Reps) As many as you can without tripping Strength Push Press (15 min to find 1RM) Metcon Metcon (Time) For...

Partner WOD

CrossFit SAW – CrossFit Single unders. Max unbroken set. (AMRAP – Reps) Max set without tripping Double unders, max unbroken set (AMRAP – Reps) As many as you can without tripping Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2, AMRAP 20:...

Tall Cleans

CrossFit SAW – CrossFit Single unders. Max unbroken set. (AMRAP – Reps) Max set without tripping Double unders, max unbroken set (AMRAP – Reps) As many as you can without tripping Weightlifting Tall Clean (Emom 9: 3 reps by feel) Also known as the...

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CrossFit SAW – CrossFit Single unders. Max unbroken set. (AMRAP – Reps) Max set without tripping Double unders, max unbroken set (AMRAP – Reps) As many as you can without tripping Metcon Metcon (3 Rounds for reps) Tabatas 40/20: 1. DB snatch 50/35#...

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