Monday’s WOD

Announcements

Remember to post results to WODIFY profile!
Level 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.

CrossFit Uncensored – CrossFit


Taking it back OLD SCHOOL. Not sure the year…..anyone?

Weightlifting

Warm-up

W13: 2 rounds (No Measure)

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

Clean and Jerk (3-3-3-3-3)

Warm-up to a working set at 75% (this will be considered your first set.

-No Touch and Go-

So reset your form to your proper set up position EACH rep. No bouncing of the bumper plates. Start at a dead stop each rep. This is to make sure you keep your form intact as you get fatigued.

WOD

Metcon (Time)

WOD:

Post time & catagory to WODIFY profile!

“Six Pack”

C2:

21-18-15-12-9-6-3

Kettlebell Swings (53/35#)

Push-ups

Sit-ups

C3:

21-18-15-12-9-6-3

Kettlebell Swings (53/35#)

Push-ups (knees ok)

Sit-ups

*scale further if needed.

C4:

21-18-15-12-9-6-3

Kettlebell Swings (27/18#)

Push-ups (knees)

Sit-ups