(text only) (951) 382-5959

WEDNESDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)3 Rounds/20 sec per station -Double Unders -Burpees -Mountain ClimbersWeightlifting15 MIN TO FIND 1 REP MAXSumo Deadlift*HAVE ATHLETES KEEP A STRONG LOWER BACK. ONCE THEIR LOWER BACK STARTS TO CURVE FROM HEAVY WEIGHT, TELL THEM TO GO DOWN IN WEIGHT. FORM AND TECHNIQUE COMES BEFORE HEAVY WEIGHT!WODMetcon (4 Rounds for reps)CAT 1-4 3 min Max Effort Calorie Bike or Row *3 min Rest 2 min Max Effort Calorie Bike or Row *2 min Rest 1 min Max Effort Calorie Bike or Row *1 min Rest 30 sec Max Effort Calorie Bike or Row-IF THERE'S NOT

Read More

TUESDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upW17: 3 minutes: (No Measure)Every 30 sec perform 10 Air SquatsSkill WorkGD1: Rope Climbs Drill (No Measure)Take about 10 min to help work on technique with rope climbs. Really focus on getting members to understand how to clinch the rope with their feet. Go over progressions.Warm-up (No Measure)THEN: 6 min EMOM C1- 1 Legless Rope Climb C2- 1 Rope Climb C3- 1 Half Rope Climb C4- 3 Progression Rope Climbs or 8 Ring Rows (Depending on if there's room)WODMetcon (Time)21-15-9 CAT 1 -Chest 2 Bar Pull Ups -Wall Balls 30/25# CAT 2 -Pull Ups -Wall Balls 20/14#

Read More

Week Five/ Day Thirteen

CrossFit Uncensored - 6 Week ChallengeWarm-upW5: 3 Rounds *20 Second Stations (No Measure)Jumping Jacks PVC Overhead Squats Arm Forward Jumping JacksSkill WorkWarm-up (No Measure)Overhead Squat Trainer Reference: https://youtu.be/RD_vUnqwqqI Hang Power Snatch Trainer Reference: https://youtu.be/K6QunmuTZOQ Power Snatch: Trainer Reference: https://youtu.be/tuOiNeTvLJs Squat Snatch Trainer Reference: https://youtu.be/9xQp2sldytsWODMetcon (AMRAP - Rounds and Reps)15 Minute 200 M Medball Run 10 Hang Power Snatches 10 Squat Snatch 50 ft Bear CrawlDon't forget to log your results!

Read More

MONDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)3 Rounds •200m row •5 BurpeesMobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.WODMetcon (AMRAP - Rounds and Reps)18 MIN AMRAP CAT 1 •200m Sandbag Run •10 KB Swings 70/53# •10 Ring Dips •10 GHD Sit-ups CAT 2 •200m Sandbag Run •10 KB Swings 53/44# •10 Ring Dips •10 GHD Sit-ups CAT 3 •200m Med Ball Run (Athletes choose weight) •10 KB Swings 44/35# •10 Ring Dips (Banded if needed) •10 Ab-mat Sit ups CAT 4 •200m Run •10 KB Swings 35/26# (Scale lower if needed) •10 Bench Dips •10

Read More

SATURDAY’S PARTNER WOD

CrossFit Uncensored - CrossFitWarm-upW8: 6 minute AMRAP (No Measure)Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.Mobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic

Read More