Friday 07/13

CrossFit Uncensored – CrossFit

View Public Whiteboard

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Today is the first repeat Open workout from 2018. Compare your past score and try to beat

your score by 1 full round.

The box will be closed tomorrow! We would love to see everyone out at our Crossfot Olympics! BBQ/ BYOB to follow


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

30 Strokes on the Rower (have your athletes take a mental note how many calories this yields)

Then grab 1 DB and complete,

5 DB Push Press each

5 DB Rows each

5 DB Thrusters each

5 DB Swing Each arm

5 DB Hang Power Clean + Press each


14/12 Calorie Row


Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Metcon (No Measure)

CAT- 2- As prescribed

CAT- 3 (Hanging Knee Raises) (35, 25)

CAT- 4- (Sit Ups) (20, 10)

Accessory Work

Warm-up (No Measure)

Upper Accessory Work (50:00 – 60:00)

1a) KB Curls: 4 x 10-12. Rest 30s.

1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.

1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.

Extra Credit

Warm-up (No Measure)

Recovery (After Class)

5 Minutes of Global Foam Rolling