Friday’s WOD June 5th

News & Events:CFU Journal

Athletes:
Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our strength cycle. Who wants to do 25 Burpees??? Bring a note book and you won’t have to!

CrossFit Uncensored has a team participating! Come support Your athletes!
TEAM SERIES 2: ADVANCED
Saturday, June 13th, 2015 – 1:00pm to 5:30pm
Saturday, June 27th, 2015 – 1:00pm to 5:30pm
The So Cal Fitness League is excited to present the Team Series 2! Teams of 8 will battle it out head to head with other gyms in fast paced, adrenaline filled matches, that will showcase everyone.

ADVANCED MOVEMENT STANDARDS:

All Athletes:
Pullups (C2B), Dips, Toes to Bar, Rope Climbs, Double Unders
Wall Balls 20/14#, Box Jumps 30/24″
Clean and Jerk Max 185/105# Clean and Jerk for Reps 135/85#
Snatch 155/95# Snatch for Reps 115/75#
Running, Rowing, Assault Bike
At Least One Female and One Male:
Muscle Ups, Bar Muscle Ups, Deficit HSPU, Handstand Walk, Legless Rope Climbs
Clean and Jerk Max 245/155#
Snatch Max 185/125#
**These are general guidelines to ensure you are able to participate and enjoy this division. Due to the dynamic team nature of this event you will be able to strategize with your friends and showcase your talents!

So Cal Fitness League – CLICK HERE
Friday’s WOD June 5th
Warm-up:
400 M Mountain Run (up the front)

Strength:
a) 4×10 Dumbbell Curls
b) 4×10 Single Arm Dumbbell Overhead Extensions
*fifteen minutes to work on. Trainer please set clock to time.

Conditioning:
CAT ONE:
8 Minute AMRAP:
1 Rope Climb Legless (starting from sitting position)
10 Burpees
.5 Bike
3 Minute Rest
8 Minute AMRAP:
500 M Rowing
10 Back Squat 215/150#
10 Kettlebell Swings 73/53#

CAT TWO: (scaled movements)
1 Rope Climb
10 Back Squats150/105#
10 Kettlebell Swings 53/35#

CAT THREE: (scaled movements)
1 Rope Climb
10 Back Squats105/75#
10 Kettlebell Swings 35/26#

CAT FOUR: (scaled movements)
3 Rope Climb Progressions
10 Back Squats 75/50#
10 Kettlebell Swings 26/18#