!-- Facebook Pixel Code -->

WOD

9.26.17 Clean and Jerk

CrossFit SAW - CrossFitWeightliftingEMOM 14: Even- 2 reps full clean Odd- 1 rep full clean and jerk BCTI: EMOM 8: Even- 1 rep full clean Odd- 1 rep clean and jerkClean (EOMOM: 2 reps)Clean and Jerk (EOMOM: 1 rep)MetconBCTI: 16-14-12-10Metcon (Time)20-18-16-14-12-10...

CrossFit

CrossFit SAW - CrossFitWarm-upWarm-up (No Measure)4 minutes of activity. You may roll and mobilize for the first minute, but the remaining 3 must be active. THEN 4 min AMRAP for quality of Divide the class first. 5-10 air squats with a 15#/10# held with straight arms....

9.22.17 Team Series Workout

CrossFit SAW - CrossFitMetconTeam Series Workout 3 (Time)In teams of 2, for time: 100 cal row 100 T2B1. Complete all rowing before starting T2B 2. Switch out as often as you want on both...

9.19.17 Power snatch and Hang snatch 1RM

CrossFit SAW - CrossFitWeightliftingBCTI: Work on finding a 1RM power snatch!Power Snatch (10 min to find 1RM)10 min to find max on BOTH liftsHang Snatch (10 min to find 1RM)Full squat. Hang power snatch if you don't squatHang Power Snatch (If you didn't squat...

9.18.17 Back Squats

CrossFit SAW - CrossFitStrengthBack Squat (6 x 3 @ 75%)MetconMetcon (Time)5 RFT: 12 pull-ups 6 STO 135/95#Rx+ C2B pull-ups 155/105#...

9.15.17 3 RFT

CrossFit SAW - CrossFitMetconMetcon (Time)3 RFT: 10 front squats @ 50% 15 burpees

9.14.17 AB and gymnastics

CrossFit SAW - CrossFitMetconBCTI: 10! AB men 8! AB women Just do even numbers on both gymnastic movesMetcon (No Measure)For quality: 15-5! Cals AB (men) 12-5! Cals AB (women) 10! of both: Pull-ups Push-upsThis will be a continuously flowing workout, the bike should...

9.13.17 Each Round for Time

CrossFit SAW - Month to monthMetconMetcon (4 Rounds for time)4 rounds, each for time: Row 500m 15 HSPU 5 DL @ 75%

9.12.17 Snatch & situp

CrossFit SAW - CrossFitWeightliftingEMOM 13: Even 1 power snatch + 1 hang power snatch + 1 full snatch Odd 10-20 abmat sit-ups BCTI: EMOM 9: Even 1 power snatch + 1 hang power snatch Odd 10-15 abmat sit-upsPower Snatch (EOMOM: Even, 1 rep)Hang Power Snatch (EOMOM:...

9.11.17 9/11 WOD

CrossFit SAW - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20:01 9 clean and jerks @ 135/95# 11 box jovers 24/20" Begin each round with a 50' front rack FC (2x...

9.8.17 Bar MU and DU

CrossFit SAW - CrossFitMetconMetcon (Time)For time: 15 bar muscle ups 100 double undersScale MU to 3:1 pull-ups, or 2:1 C2B

9.7.17 Bench Press

CrossFit SAW - CrossFitStrengthBCTI: If you don't have true bench numbers, then add across each set.Bench Press (6 x 4 @ 70%)MetconBCTI: 3 RFT: 7 DL Run 200m 7 OTB burpeesMetcon (Time)5 RFT: 7 deadlifts @ 185/125# Run 200m 7 OTB...

Schedule your first class now