!-- Facebook Pixel Code -->

WOD

5.1.17 Barbara

CrossFit SAW – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Rest as needed, 30 min time cap, including rest...

4.27.17 Back Squats

CrossFit SAW – CrossFit Strength Review air squats and back squat for any that might be new or unfamiliar. Keep the rep scheme the same, building up to a heav technical max as opposed to % work Back Squat (10-8-6-4-2-1) 10 @ 50% 8 @ 55% 6 @ 60% 4...

bulldog 4/27

CrossFit SAW – Bulldog club Warm-up Y burden carry relay (No Measure) with a partner or team: 100-200m relay run while carrying a slam ball Y reverse and sprint (No Measure) 25 m sprints job backwards to curb by white fence then sprint back Metcon Metcon...

4.26.16 Partner Metcon

CrossFit SAW – CrossFit Metcon Metcon (Time) In tams of 2, for time: Run 1 mile 50 C2B 75 STO 95/65# 100 air squats Run 800mMile options: Murph trail. 2nd telephone pole up from Sidelines in 800m turnaround. 4 x...

Bulldog 4/25/17

CrossFit SAW – Bulldog club Warm-up Y run chicken run (No Measure) one athlete is “it”, other athletes stand at the line at one end of the gym. It yells “run chickens run home” and all athletes try to make it across without being tagged....

4.25.17 TGU and Dips

CrossFit SAW – CrossFit Strength Review the TGU with an empty fist. Focus on moving mechanically correct. Some may remain empty handed for the entire EMOM. For the dips, modify the ROM and reps as needed. Shorten the EMOM to 15 min to allow for instruction on...

4.24.17 Front Squat

CrossFit SAW – CrossFit Strength Front Squat (10-8-6-4-2) 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 2 @ 80% Metcon Metcon (Time) 21-15-9: Box jovers 24/20″ Power Snatch...

Goal Day + Team Battle

CrossFit SAW – CrossFit Metcon Metcon (Time) In 2 teams: 150 cal AB 100 cal row 50 cal AB 400m...

4.20.17 Sprints

CrossFit SAW – CrossFit Metcon Metcon (10 Rounds for time) With a partner, for timing purposes, 10 Rounds, each for time: 50m sprints (Rx+) 25m sprints...

4.19.17 Power Snatch EMOM

CrossFit SAW – CrossFit Weightlifting Power Snatch (EMOM 7: 5 reps, TOUCH and GO) Metcon Metcon (Time) 3 RFT: 15 T2B 10 push press 95/65# 5...

4.18.17 Romanian Deadlift

CrossFit SAW – CrossFit Weightlifting BCTI: Introduce the lift with PVC, focus on positioning! RDL, snatch grip to launch (10 min to find heavy TECHNICAL single, no pause) hold 3 sec at launch RDL into shrug/high pull (EMOM 4: 3 reps, @ 55-65%) Lift starts...

4.17.17 AMRAP 20

CrossFit SAW – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 12 deadlifts 155/105# 8 power cleans 155/105# 4 STO 155/105# E2MOM: 1 round of Cindy (5/10/15)Score is NOT counting Cindy...

Schedule your first class now