Tuesday’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 – CrossFit

Warm-up

NO WARM-UP (No Measure)

Start Mobility & Dynamics right away, in order to fit Skill Work in.

Skill Work

Handstand Push-ups

Ninjas: EMOMx7: 12 unbroken HSPU

Advanced: EMOMx7: 9 unbroken HSPU

Intermediate: EMOMx7: 6 unbroken HSPU (mats ok)

Beginner: EMOMx7: 3 unbroken HSPU Box Pike / Push-ups

*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall Log Reps, and make notes of progressions

Gymnastics Conditioning – BBB

WOD

Bouncy House (3 Rounds for reps)

*Count total reps for each AMRAP. Like on the 1st round/AMRAP if you complete all 3 rounds + 5cal on the bike = 86 reps

C2(CFNE):

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Jerks (95/65#)

Time remaining: Max Calorie Bike

Rest 4:00

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95#)

9 Hang Power Cleans (135/95#)

6 Jerks (135/95#)

Time remaining: Max Calorie Bike

Rest 4:00

AMRAP 4

1 Round:

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Jerks (155/105#)

Time remaining: Max Calorie Bike

C3:

1st AMRAP:

(75/55#)

2nd AMRAP:

115/85)

3rd AMRAP:

(135/95#)

C4:

1st AMRAP:

(45/33#)

2nd AMRAP:

(85/65#)

3rd AMRAP:

(105/75#)
10.25.16 (CFNE)