Wednesday’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

R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.

Weightlifting

Back Squat (2-2-2-2-2-2-2)

60%/2

70%/2

75%/2

80%/2

85%/2

(90%/2)2

01/18.17 BBB

Stamina Conditioning

EMOMx12: (12-12-12-12-12-12-12-12-12-12-12-12)

C1 – Athletes may be able to do this CAT as prescribed, but if you are not able to stay consistent with finishing all the movements before the minute is up or coming close for the first half of the EMOM…. Then this is not the CAT for you. Your Cardio needs work most likley so scale down. To be in this CAT form must be on point. Your trainer will be the judge of those in CAT 1. So LISTEN! There is a valid room while your being scaled.

C1(RX+):

Odd: 6 TTB + 6 OHS (95/65#)

Even: 6 TTB + 6 Thrusters (95/65#)

C2 – Same as above. You need to be fluid with cardio and strength to get through these movements in a minute. To be in this CAT form must be on point for the most part. Your trainer will be the judge of those in CAT 2 as well. So LISTEN! There is a valid room while your being scaled.

C2(RX):

Odd: 6 TTB + 6 OHS (75/55#)

Even: 6 TTB + 6 Thrusters (75/55#)

C3:

Odd: 6 TTB/K2E + 6 OHS (65/45#)

Even: 6 TTB/K2E + 6 Thrusters (65/45#)

*scale weight and movements further if needed. This is just a guideline.

C4:

Odd: 6 TTB + 6 OHS/ PVC (35/15#)

Even: 6 TTB + 6 Thrusters/ Front Squats (35/15#)

*scale weight and movements further if needed. This is just a guideline. Trainers will assist to see which movement is the best.
Goal is to complete all 12 reps in a minute. Find a weight and movement that you know this is achievable. Trainer may scale if they feel you are not placed in the proper CAT.

01.18.17 BBB