Monday’s WOD

Athletes: Don't forget this Friday December 4th at 6pm is our Crossfit Uncensored Christmas Party and Friday Night Lights. Food will be available for purchase $7 per plate made by our very own Coach Peter Beer and wine will be provided for adults.   $25 White Elephant gift exchange   Jumper for the kids.   Kids gift exchange. Sign up on the white board if you're be coming and how many in your party. (WE WILL NEED A HEAD COUNT) We are looking forward to seeing you all Friday night! Warm-up (class together): Hungry, Hungry Hippo Object To “eat” the

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WEDNESDAY’s WOD – November 25th

Reminder for all athletes! We are THANKFUL for each and everyone you! We will  be closed this Thursday (Thanksgiving Day) and hope that you and your family have a delicious day of feasting!  Classes for Friday are at 9am and 1pm ONLY. Classes for Saturday will be at 8:30. Don't forget to add our Crossfit Uncensored Christmas Party and Friday Night Lights event to your calendar! Friday December 4th at 6pm SHARP! DAY THREE/ WEDNESDAY 11/26 Warm-up 0:00 to 6:00: Classic CrossFit Warm-up/ 2 rounds: 6 Samson stretch (10 second hold) 6 Overhead squat (PVC) 6 Sit-up 6 Back extension

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Tuesday’s WOD – November 24th

DAY TWO/ TUESDAY Warm-up 0:00 - 6:00: The “Junkyard Dog” warm-up, courtesy of Mike Burgener:   Mobility & Dynamics 6:00 to 21:00: Trainers Standard Skill Work (25:00 - 35:00): Rope Climbs (bring socks/gloves) C1- Legless/L-sit ( ground sitting position) C2- Rope Climbs - work on getting to only 2-3 pulls. C3-  Work on footing locked down, and getting halfway up. C4- Work on proper footing. Getting feet locked in. *take turns and partner up if too many athletes in a class.  Two attempts then switch.   WOD Demo/ Mechanics/ Skill 35:00 - 40:00: Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions. WOD (SHORT

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Monday’s WOD – November 23rd

DAY ONE/ MONDAY 11/23 Warm-up 0:00 to 6:00: Partner Med Ball 200 M med ball run 10 reps each partner of: MB Burpees MB sit-ups MB front squats wallballs 200 m medball run *split work as needed Mobility & Dynamics 6:00 to 21:00: Trainers Standard WOD Demo/ Mechanics/ Skill WOD (SPRINT-M) 25:00 - 35:00: Max Effort Calorie Bike 2:30 Minutes Rest 3 Minutes Max Effort Calorie Row 2:30 Minutes Mechanics/ Form Weightlifting (35:00 - 55:00): 3 sec squat holds at the bottom X5 Add weight for EMOM Back Squat (from the rig) 8 Minute EMOM: 3 Back Squats C1- 85%

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Saturdays WOD – November 21st

DAY SIX/ /NOVEMBER 21st Warm-up (00:00 - 6:00): 1 Mountain Run Mobility & Dynamics (6:00 -25:00) : Trainers Standard WOD Demo/ Mechanics/ Skill/ Set-up(25:00 to 35:00) 3 TEAM Partner WOD/ LONG/ MGW:35:00 - 55:00 CAT ONE: 3 rounds for time of: 200 m Partner Carry (2 carry one, alternate each 200) 60 Kettlebell Swings 73/53 30 Handstand Push-ups 15 Power Snatch 135/95 * One partner works, while the one planks, and the other does sit-ups. They switch movements as soon as the partners done from the WOD movements. CAT TWO: 3 rounds for time of: 200 m Partner Carry (2

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