Monday’s WOD

Announcements

Thanksgiving Schedule:
Thursday, November 24th – TWO CLASSES – 5AM, & 9AM
Friday, November 25th – TWO CLASSES – 8:30AM & 1PM
Saturday, November 26th – ONE CLASS – 8:30AM

CrossFit Uncensored – Level 1 Fitness

Warm-up

W21: 2 Rounds (No Measure)

200 M Run

5 Burpees

10 Grasshoppers

Skill Work

Muscle-ups

Trainers – set time. The WOD is about 11-13 mins so leave time for it. Enter Sets & Reps into WODIFY with progression breakdown if not RX. You will not improve what you don’t measure!

Ninjas: 5×6 unbroken Muscle ups, rest as needed between sets

Advanced: 6×5 unbroken Muscle ups, rest as needed between sets

Intermediate: 10×3 unbroken Muscle ups transition (banded ok), rest as needed between sets

Novice: 15×2 unbroken Ring Rows, rest as needed between sets

*Compare times to last Monday. The goal isn’t to beat your time, but to simple compare and learn.

Gymnastics Pull Conditioning – BBB

WOD

The Good Life (Time)

C2:

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

C3:

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jump Step-ups (24″/20″)

C4:

3 Rounds:

300 Meter Row

12 Burpees

21 Box Jumps step-ups (20″/16″)
10.24.16 (CFNE)