Monday’s WOD

News & Events

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Congrats to our newest trainer’s!!! Welcome to the team Missy Upton, Peter Verile & Heather Labeda! Our gym is growing is a great way.

 

CrossFit Uncensored’s Christmas Party

Date: December 7th, 2013 Saturday

Time: 8 PM

Location: Sport’s Stop

White Elephant Gift Exchange $25 Gift

*must be no less, and no more than $25. Participation is optional. Rules will be explained at the time of game. We will do the game at 9PM sharp.

Dress to impress. Drinks,  dancing, and just hanging out.

 

Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.

Division I (advance)

Division II (intermediate)

Division III (beginner)

It is $90

Workouts

Movement List to be released on 1/8/14

Movement Standards to be released on 1/8/14

Workout #1 to be released on 1/15/14

Workout #2 to be announced on 1/22/14

Workout #3 to be announced on 1/29/14

Link to registerhttp://www.legendarycompetitor.com/events/nli-series-1-presented-by-

 

WODS 

BootCamp:

For Time:

500 M Row

50 Wallballs 20/14 lbs

40 Sit Ups

30 Jumping Squats

20 KB Swings 53/35 lbs

10 Over-The-Box Jumps 24/ 20 in

500 M Row

 

Cash Out:

5 Wall Walks

Here is a video on Over-The-Box Jump

 

CrossFit # 131105:

2011 CrossFit Games Regional Workout 6 /For Time:

20 Row (calories)s

30 Burpees

40 Two Hand Dumbbell Ground To Overheads, 45/25 lbs

50 Toes To Bars

100 ft Overhead Walking Lunge, 45/25 lbs,

150 ft. Run

 

Here’s a video on the proper form of DB Ground to Overheads:

 

 

Advance# 130625:

BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

3 rounds for total reps of:

1:00 ME Deficit HSPU 4/3″

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.