Wednesday’s WOD


Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – CrossFit


Warm-up (No Measure)

2 Rounds

400m Run

30 Sec Deep Couch Stretch (right and left leg)

Skill Work

Warm-up (No Measure)

6-8 min working on Double Unders.
*Trainers help athletes understand to keep their elbows in and rotate at the wrist, not the shoulders. Also focus on how high you jump, not on how fast you need to move the rope.

Metcon (AMRAP – Rounds and Reps)


20 min AMRAP

20 Push ups

40 Double Unders

200m Sandbag Run


20 min AMRAP

20 Push ups or knee push ups

40 Double Unders/80 Singles

200m Med Ball Run (Athletes should choose weight to challenge them, but be able to keep moving!)


20 min AMRAP

20 knee push ups or box push ups (Set up box and have athletes perform push ups towards the box. Higher level makes it easier on the athlete.)

80 Singles

200m Run


Deep Couch Stretch (No Measure)

10 seconds hold

6 x each leg