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

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Metcon (Time)

PARTNER WOD

*While Partner 1 is working on the WOD, Partner 2 performs 10 Burpees and 100 m KB Farmer’s Carry. Partners switch once Partner 2 finished the Farmer’s Carry. Continue this until all 2 rounds are finished.

Cat 1/2- 53/44# KB

Cat 3- 44/35# KB

Cat 4- 35/26# (Scale down if needed)

CAT1/2

BUY IN: 1000m row or 1.5 Mile Bike

2 Rounds For Time

50 Shoulder To Overhead 95/65#

50 Front Squat 95/65#

50 Toes 2 Bar

CASH OUT: 1000m row or 1.5 Mile Bike

Cat 3

BUY IN: 1000m row or 1.5 Mile Bike

2 Rounds For Time

50 Shoulder To Overhead 75/55#

50 Front Squats 75/55#

50 Toes 2 Bar of Knees 2 Elbow

CASH OUT: 1000m row or 1.5 Mile Bike

Cat 4

BUY IN: 500m row or 1 Mile Bike

2 Rounds For Time

25 Shoulder To Overhead 45/33#

25 Front Squats 45/33# (If athlete needs to scale further, have athlete do Goblet Squats)

25 Knees 2 Elbow or Ab-mat Sit ups

CASH OUT: 500m row or 1 Mile Bike