Thursday’s WOD 11/02

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:30 Seconds

Slow Row

Air Squats

Medium Row

Samson

Fast Row

Spiderman

Metcon

Metcon (AMRAP – Reps)

“Ball Hogs”

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three repetitions of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

CAT- 2

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

CAT- 3

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (14/10)

3 Kettlebell Swings (35/26)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

CAT- 4

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (10/6)

3 Kettlebell Swings (26/18)

3 Calorie Row

Next round is 6’s, then 9’s, etc…