Saturday’s WOD

Announcements

Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – CrossFit

Warm-up

W15: 1 Mountain Run (No Measure)

WOD

Metcon (Time)

Partner WOD

CAT 2

Double Filthy Fifty For Time:

100 Box jumps 24/20”

100 Jumping Pull ups

100 KB Swings 53/45#

100 Walking Lunges

100 Knees 2 Elbow

100 Push Press 45/33#

100 Back Extensions

100 Wall balls 20/14#

100 Burpees

100 Double Unders

*Split reps in half however you want.

Cat 3

For Time:

80 Box jumps 20/16”

80 Jumping Pull ups

80 KB Swings 35/26#

80 Walking Lunges

80 Knees 2 Elbow or Knee Raises

80 Push Press 33/15#

80 Back Extensions or Supermans

80 Wall Balls 14/10#

80 Burpees

80 Double Unders or 160 Singles

*Split reps in half however you want.

Cat 4

For Time:

60 Box jumps or Step ups 16/12”

60 Jumping Pull ups

60 KB Swings 26/18#

60 Walking Lunges

60 Knees to Elbow or Knee Raises

60 Push press 33/15#

60 Supermans

60 Wall Balls 10/8#

60 Burpees

120 Singles

*Split reps in half however you want.

After Party

Trainers Choice