Tuesday’s WOD

Announcements

October 31st, Monday – Last Class is at 1 PM. All evening classes are cancelled.

November 11th, Friday – 6 PM MANDATORY Trainer’s Meeting ! Save the date trainers.

CrossFit Uncensored – CrossFit


Warm-up

Warm-up (No Measure)

Row Conditioning :

9 x 1:40 on :20 off

WOD

Metcon (2 Rounds for reps)

Trainers: C1 has rowing. Anyone doing anything below C1(must be as prescribed (no scaling) need to run unless injured. Put results into WODIFY. ADD ALL REPS TOGETHER for EACH round. Count 600 M run as 600 reps. Please start clock separate for Grace and log TIME in separate area made for GRACE (do not add the 30 reps of GRACE into this area.. NOTE this WOD is dedicated to Kim Bowden. Thank you CrossFit 951 for beginning this!

C1:

5 Minute Window

60 Cal Assault Bike + 1 Rd of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

AMRAP Power Cleans, 155/105

-rest 5 mins-

5 Minute Window

40 Cal Assault Bike + 2 Rds of Cindy

AMRAP Power Cleans, 185/135

-5 min rest-

CASH-OUT :

GRACE in dedication to our friend Kim Bowden who is battling Breast Cancer. We are praying for you to BEAT THIS!

30 Clean & Jerks 135/95#

*note 135/95 is considered C2(RX)

C2:

5 Minute Window

600m Run

1 Round “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

AMRAP Power Cleans (135/95#)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Power Cleans (155/105#)

Rest 5:00

CASH-OUT:

30 Clean & Jerks 135/95#

C3:

Run is same as C2

Cindy Progressions:

Pull-ups – band ok

Push-ups – knees ok

Clean & Jerk Weight

1st Round – #95/65

2nd Round – #115/85

CASH-OUT – 115/85#

*scale weights further if needed.

C4:

5 Minute Window

400m Run

1 Round “Cindy”

5 Jumping Pull-ups

10 Push-ups (knees ok)

15 Air Squats

AMRAP Hang Power Clean (45/33#)

Rest 5:00

5 Minute Window

200m Run

2 Rounds “Cindy”

AMRAP Hang Power Clean (45/33#)

Rest 5:00

CASH-OUT:

20 Push Press

*scale weights further if needed.
9.27.16 – BBB

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
C3:

115/85#

C4:

20 Push Press 45/33#

*This is dedicated to Kim Bowden! <3