Wednesday’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

Warm-up (No Measure)

100 M Run

5 Air Squats

100 M Run

5 Burpees

WOD

Bergeron Beep Test (Time)

C1(BBB):

3 Rounds Bergeron Beep Test*

50/40 Cal Row

3 Rounds Bergeron Beep Test

50/40 Cal Row

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

C2(CFNE):

3 Rounds:

7 Thrusters (75/55#)

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 Rounds:

7 Thrusters (75/55#)

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 Rounds:

7 Thrusters (75/55#)

7 Pull-ups

7 Burpees

C3:

3 Rounds:

7 Thrusters (65/45#)

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 Rounds:

7 Thrusters (65/45#)

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 Rounds:

7 Thrusters (65/45#)

7 Pull-ups

7 Burpees

*scale weight and movements further if needed.

C4:

3 Rounds:

7 Thrusters (45/33#)

7 Pull-ups

7 Burpees

35/15 Calorie Row

3 Rounds:

7 Thrusters (45/33#)

7 Pull-ups

7 Burpees

35/15 Calorie Row

3 Rounds:

7 Thrusters (45/33#)

7 Pull-ups

7 Burpees
11.30.16(BBB/CFNE)