Thursday’s WOD

Announcements

Coaches Meeting (MANDATORY) January 26th, Thursday 6PM.
Barbell Club cancelled for January 26th, Thursday at 6PM.

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Deck of Cards (Time)

Write your TEAM NAME in your personal profile along with your results.

C2:

Spades: Kettlebell Swings (53/35#)

Clubs: Goblet Squats (53/35#)

Hearts: Ab-mat Sit-ups

Diamonds: Burpees

Aces: Walking Lunges

Queens: 15 reps

Kings: 20 reps

Aces: 25 reps

C3:

35/27#

C4:

27/18#
The Rules:

Each of the four suits in a deck of cards represents a different exercise, and the card value equals the number of reps.

Each card drawn must be completed by BOTH partners before moving on to the next. Each partner much complete the full amount of reps of which the card they pulled. So if its a 7 of Diamond then both partner EACH do 7 burpees.