Thursday’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

W24: 3 Rounds of: (No Measure)

:20 Static or Rocking Hollow Hold

10 Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Push-ups

WOD

Metcon (Time)

C2:(CFNE)

5 Rounds:

10 Deadlifts (185/135#)

20/15 Calorie Bike

30 Sit-ups

40 Double-unders

C3:

10 Deadlifts (165/115#)

20/15 Calorie Bike

30 Sit-ups

40 Double-unders(count misses)/Singles

C4:

5 Rounds

10 Deadlifts (95/65#)

15/10 Calorie Bike

20 Sit-ups

25 Singles
1.19.17 CFNE

AP9: Tabata Bottom to Bottom Squat (No Measure)

*Hold Squats at the 10 second rest. The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

After Party

AP9: Tabata Bottom to Bottom Squat (No Measure)

*Hold Squats at the 10 second rest. The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.