Tuesday’s WOD

Announcements

HOLIDAY SCHEDULE – Monday December 26th we will have 2 classes at 8AM & 1PM (we will be closed down for the rest of the day).
Tuesday & Wednesday December 27th & 28th Kids CrossFit is Cancelled. CrossFit 8AM & Weightlifting class 6PM Thursday December 29th Cancelled.
CrossFit 6PM Friday December 30th is cancelled.
CrossFit 8:30AM Saturday December 31st is cancelled.

CrossFit Uncensored – CrossFit

Warm-up

WOD

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

Chainsaw (3 Rounds for reps)

Wait till everyone get’s their heavy Power Clean. All athletes will start the AMRAP together.

C1:

Build to a heavy Power Clean

Then,

AMRAP 3:

100 M Run

15 Power Cleans (115/85#)

Rest 3:00

AMRAP 3:00

100 M Run

12 Power Cleans (135/95#)

Rest 3:00

AMRAP 3:00

100 M Run

9 Power Cleans (155/105#)

C2:

Build to a heavy Power Clean

Then,

AMRAP 3:

100 M Run

15 Power Cleans (95/65#)

Rest 3:00

AMRAP 3:00

100 M Run

12 Power Cleans (115/80#)

Rest 3:00

AMRAP 3:00

100 M Run

9 Power Cleans (135/95#)

C3:

Build to a heavy Power Clean

Then,

AMRAP 3:

100 M Run

15 Power Cleans (65/45#)

Rest 3:00

AMRAP 3:00

100 M Run

12 Power Cleans (95/65#)

Rest 3:00

AMRAP 3:00

100 M Run

9 Power Cleans (115/80#)

C4:

Build to a heavy Power Clean

Then,

AMRAP 3:

15 Calorie Bike

15 Power Cleans (45/33#)

Rest 3:00

AMRAP 3:00

12 Calorie Bike

12 Power Cleans (65/45#)

Rest 3:00

AMRAP 3:00

9 Calorie Bike

9 Power Cleans (95/65#)
11.30.16 (BBB/CFNE)