Burnt Toast WOD will start promptly at 8am on Saturdays. The gym will open at 7:45 at the latest and you will be expected to be ready to go at 8am. There will be coaching at the 8am class only. We strongly encourage everyone that is able to make it at 8 to be there to encourage camaraderie and competition. If you plan on doing the Burnt Toast WOD later in the day and the WOD is different from the general Crossfit classes, please try to make the Open Gym time or at least be respectful of the classes going on in Southie Green while dropping weights.
Warm up – 10 minutes
2 rounds with an Empty Barbell
5 Muscle Snatches
5 OHS
5 Heaving Snatch Balances
5 Drop Snatches
5 Squat Snatches
Strength – 20 minutes
Heaving Snatch Balance
3-2-1
Hang Squat Snatch
3-2-1
WOD – 25 min
5 Rounds
3 Power snatches
4 Squat snatches
5 Overhead squats
250m row
Rest 1 minute
Games (135/95)
Regional (115/80)
Open (95/65)
Choose a weight that you can not just muscle through but also note that each round should be nearly unbroken and done in 3-4 minutes. This is not intended to be singles the entire time. It adds up to a whole lot of reps.