Tuesday’s WOD

NEWS & EVENTS:

Yoga/ Mobility Classes –

photo

Every Monday at 10 AM & Thursday at 7 PM .Lindsay will be instructing the class, working on flexibility issues, recovery, and so much more. We HIGHLY recommend utilizing this perk as a member with an unlimited CrossFit Membership or BootCamp Membips can upgrade for $10 to add Yoga to your membership (please talk/call/ text/email/ Scott or Heather). See the Yoga tab for more information.

Added CrossFit Class Times –

5 AM Monday, Tuesday, Wednesday, Thursday. Which will start NEXT week. There will be be a 5 AM Wednesday class this week though.

Paleo Challenge is over! We will be announcing the winners this week.

Everyone, please make sure you are scanning in. Trainer’s now have access to the daily attendance for the class, and will be checking it before mobility or after dynamics has been completed. If you are having issues with your scanner card or account…please text/ Heather directly. Heather@CrossFitUncensored.com / (951) 445-3042.

CrossFit Games Open: 14.5 will be announced next Thursday at 5PM! 

http://games.crossfit.com/

Open WOD’s are to be completed for registered athletes during these designated times only: Friday 5PM & 6PM/ Saturday at 10AM.

Lindsay will be instructing the class, working on flexibility issues, recovery, and so much more. We HIGHLY recommend utilizing this perk as a member with an unlimited CrossFit Membership or BootCamp Membips can upgrade for $10 to add Yoga to your membership (please talk/call/ text/email/ Scott or Heather). See the Yoga tab for more information.

Children ARE NOT TO WANDER THE GYM/FLOOR. The only designated area is THE RINK. The store is off limits as well. Children are not to play on the gym equipment at ANY time.

Track your WOD’s with Beyond The White-Board: You can sign-up directly with this great site for I believe $3 a month. Here is the direct link to CFU BTWB Site.  They also have an app for iPhones & Androids. 

CrossFit WOD:

Strength

1) Back Squat: 1X20 @ 90% of 140318 – rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

For time:

40 Burpees
40 Thrusters 45/35#
30 Burpees
30 Thrusters 95/65#
20 Burpees
20 Thrusters 135/95#
10 Burpees
10 Thrusters 155/105#

 

Advance WOD:

BBG

1) 7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.

2) 5X2 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.

Strength

1) Back Squat: 1X20 @ 90% of 140318 – rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

For time:

40 6″ Target Burpees
40 Thrusters 45/35#
30 6″ Target Burpees
30 Thrusters 95/65#
20 6″ Target Burpees
20 Thrusters 135/95#
10 6″ Target Burpees
10 Thrusters 155/105#

 

Leave a Reply