Monday’s WOD

Announcements

Upcoming this Saturday 2/4! Sports team gear and FRIENDS & FAMILY DAY! In preparation for the Super Bowl, let’s all wear any team gear! We are also encouraging everyone to bring a guest for a fun filled trial WOD!

**Don’t forget the NEW Saturday class time of 9:30AM!**

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200 M Run

5 Ring Dips

10 Ring Rows

15 Grasshoppers

WOD

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
35 Minute Time Cap.

C2(RX):

Thrusters 135/95

Deadlifts 245/185

Kettlebell Swings 70/53#

*this CAT cannot be scaled. Do as prescribed. Trainer will be the judge if you are able to safely preform this CAT/ Also if you aren’t able to preform in the time frame that is needed. Trainer will scale you.

C3:

7 Handstand Push-ups (mats ok)/Pike

7 Thrusters (95/65#)

7 Knees-to-Elbows

7 Deadlifts (185/135#)

7 Burpees

7 Kettlebell Swings (53/35#)

7 Pull-ups (band ok)

*scale further if needed.

C4:

4 Rounds

7 Pike/Hand Release Push-ups

7 Thrusters (65/45#)

7 Knees raises

7 Deadlifts (115/75#)

7 Burpees

7 Kettlebell Swings (27/18#)

7 Jumping Pull-ups

*trainer will scale weight & movements or add to the weight / move up progressions as they see fit for athlete.

1.16.17 (BBB/CFNE)