Friday’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

Warm-up (No Measure)

Dodgeball

*If there’s not enough people do Tabata Double Unders.

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

Metcon (Time)

Cat 1

3 Rounds For Time

30 Strict HSPU

30 Deadlift 185/135#

30 Box Jump Overs 30/24”

Cat 2

3 Rounds For Time

30 HSPU (Kipping Allowed)

30 Deadlift 155/110#

30 Box Jump Overs 24/20”

Cat 3

3 Rounds For Time

30 Pike HSPU or Box HSPU

30 Deadlift 115/85#

30 Box Jump Over 20/16”

Cat 4

3 Rounds For Time

30 Push ups (elevated push ups or knee push ups if needed)

30 Deadlift 75/55# (Scale lower if needed)

30 Box Jump Overs or Step Overs 16/12”

Recovery

Foam Roll (No Measure)

Target hamstrings and lower back! If you are unsure…ask the trainer the best way!