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Week Four/ DayTwelve

CrossFit Uncensored - 6 Week ChallengeWarm-upW7: 2 Rounds (No Measure)200 M Run 10 Grasshopper 5 Air SquatsSkill WorkMed Ball Clean Trainer Reference: https://youtu.be/-nk0GqeSTJs Hang Power Clean Trainer Reference: https://youtu.be/wj-J99uzGPE Power Clean Trainer Reference: https://youtu.be/GVt4uQ0sDJE Squat Clean Trainer Reference: https://youtu.be/EKRiW9Yt3PsWODMetcon (Time)5 Rounds 5 Hang Power Cleans 5 Pull-ups/ Ring Rows 10 Walking Lunges

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Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)2 Rounds 200m Run 20 sec Deep Coach Stretch for each legWeightliftingBench Press-15 min to establish 1 rep maxWODMetcon (AMRAP - Reps)Cat 1/2 3 Rounds 4 MIN TO COMPLETE •200m Pinch Plate Run 35/25# (Plate in each hand) •100 ft Bear Crawl •Max Effort Chest 2 Bar Pull ups *REST 2 MIN Cat 3 3 Rounds 4 MIN TO COMPLETE •200m Pinch Plate Run 25/15# (Plate in each hand) •100 ft Bear Crawl •Max Effort Pull ups *REST 2 MIN Cat 4 3 Rounds 4 MIN TO COMPLETE •200m Pinch Plate Run 15/10# (Plate in

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Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)DodgeballMobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.WODMetcon (AMRAP - Rounds and Reps)15 min AMRAP CAT 1 •50 ft OH Walking Lunges 45/35# Plate •10 Grasshoppers (Left & Right equals 1 rep) •50 ft OH Walking Lunges •10 V Sit-ups CAT 2 •50 ft OH Walking Lunges 35/25# Plate •10 Grasshoppers (Left & Right equals 1 rep) •50 ft OH Walking Lunges •10 V Sit-ups CAT 3 •50 ft OH Walking Lunges 25/15# Plate •10 Grasshoppers (Left & Right equals 1 rep) •50 ft OH Walking Lunges •10 V

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Wednesday’s WOD

AnnouncementsAthletes 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.

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Week Four / Day Eleven

AnnouncementsAthletes 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.

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