Wednesday’s WOD

News & Events:

8 Week Paleo Challenge 2014, 5 WEEKS IN!!!!  January 20th to March 17th. Keep working at it!

CrossFit Games Open: Time to register!!! $20 First WOD (14.1) will be posted at 5PM Febuary 27th. To register or get more information please check out his link.  http://games.crossfit.com/

NLI Turf Wars 2:

Athletes Already Signed Up:

  1. Kevin L. – D2
  2. Bret D. – D2
  3. Edwin M. – D3
  4. Peter V. – D3
  5. Missy U. – D2
  6. Adriana O. – D3
  7. Vicki B. – D3
  8. April G. – D3
  9. Andrea J. – D3
  10. Heather L. – D3
  11. Joe B. – D3

About Event

The NLI is an athletic fitness competition series designed to test athletes in a wide range of physical fitness
categories. Athletes will have their cardiovascular, strength, power and endurance tested over the course of
this 1 day event. The main type of athletes who compete in the NLI are from CrossFit affiliates or gyms that
train very similar.

Athletes can be expected to component in the following exercise movements:
– Olympic weightlifting movements
– Powerlifting movements
– Basic gymnastic skills
– Running
– Jumping
– Throwing
Plus some random obstacle course style activates

The NLI has multiple divisions in which an athlete can enter based on skill/fitness level

Click here to register for this event: http://www.legendarycompetitor.com/events/nli-turf-wars-2

Athletes & Trainers! We want & NEED your videos and pictures! If your waiting on the sidelines for your class to start or you finished your WOD….take some cool pictures or shoot a short video! We want to share what you guys do in the box! Even if the pictures are out of the box, BUT relate to CrossFit or Paleo we want those too! Please email all videos for best quality directly to Heather@CrossFitUncensored.com. You can text or email pictures to Heather at (951) 445-3042 or the email posted above. We will use the pictures for our website, Facebook Page, and Instagram.

January 19th, Sunday 9AM will be our newly added CrossFit Class. Start your week off right! We now also have Open Gym – Monday, Wednesday, Friday at 8-9AM, and Wednesday at 5-6PM. it’s now posted on the schedule.

BootCamp:

3 Rounds For Time:

30 Kettlebell Swings (53/35 lbs)

30 Burpees

30 GHD

 

CrossFit:

Warm-up:

1K Bike

*use low rings with band for muscle-ups – double amount if using seated muscle-ups with band.

BBG

12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

Conditioning

7 minute AMRAP of:

25 Double Unders
3 Thrusters 155/105#

Advance WOD:

BBG

1A) 4X5 Power Snatches: work to a 5rm – rest 2:00
1B) 4X5 Snatch Balance: work to a 5rm – rest 2:00

Strength/Skill

1a) 3X1:00 ME Freestanding HSPU – rest 60 sec.
1b) 3X8 Kang Squats – medium/heavy (heavier than last week) – be perfect with every rep, rest 60 sec. DEMO VIDEO

Conditioning

7 minute AMRAP of:

5 Triple-Unders
3 Thrusters 185/125#

 Advance WOD