Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Foam Roll (No Measure)

Target hamstrings and lower back! If you are unsure…ask the trainer the best way!

WOD

Metcon (AMRAP – Rounds and Reps)

Make sure to log results in WODIFY profile. Please note your time, as well as reps you completed.

**Scoring – The 3 rounds you complete within the 3 minutes is considered 1 full round when submitting your score in Wodify. If you were not able to complete the 3 rounds, then that is your left over reps.

C2:

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

C3: (same as above, but band ok with pull-ups, and knees ok for push-ups)

From 0:00-3:00, perform 3 rounds of:

3 pull-ups (band ok)

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

C4:

From 0:00-3:00, perform 2 rounds of:

3 ring rows

6 push-ups to a box

9 squats

From 3:00-6:00 perform 2 rounds of:

4 ring rows

8 push-ups to a box

12 squats

From 6:00-9:00 perform 2 rounds of:

5 ring rows

10 push-ups to a box

15 squats

From 9:00-12:00 perform 2 rounds of:

6 ring rows

12 push-ups to a box

18 squats

Every 3 minutes add 1 additional ring row, 2 additional push-ups and 3 additional squats.
C4:

For the ring row, place the feet in a position that allows the beginner to execute at least the first 2 rounds unbroken. Keep the feet in that place throughout the workout. Find a box height for the push-ups that allows the same standard to be met and do not change heights as fatigue sets in. Rest as needed throughout the workout.