Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-upW14: 400 M Run (No Measure)*early class 5 1/2 laps in the rink.ConnectivityDeep Couch Stretch (No Measure)10 seconds hold 3 x each legMetcon (AMRAP - Rounds and Reps)12 minutes: C1: 100-meter farmers carry, 73/53 DO NOT DROP KETTLEBELLS! 7 Handstand Push-ups C2: 100-meter farmers carry, 53/44 DO NOT DROP KETTLEBELLS! 7 Handstand Push-ups C3: 100-meter farmers carry, 53/35 DO NOT DROP KETTLEBELLS! 7 Handstand Push-ups (mats okay)/ Box Pike okay C4: 100-meter farmers carry, 27/17 DO NOT DROP KETTLEBELLS! 7 Push-upRecoveryFoam Roll (No Measure)Attack those shins, and legs with a roller. If you are unsure....ask your trainer

Read More

Wednesday Wod

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)2 Rounds 500 M Row 15 Cal BikeSkill WorkSquat Therapy (No Measure)6 Russian baby makers 6 Hawaiian squats 6 Rack assisted squatsWODMetcon (Time)CAT ONE: 4 rounds for time: 400 m run (if too cold, early classes bike/row) 20 box jump overs, 30/24” *rest 1 min between rounds CAT TWO: 4 rounds for time: 400m run (if too cold, early classes bike/row) 20 box jump overs 24/20” *rest 1 min between rounds CAT THREE: 4 rounds for time: 400m run (if too cold, early classes bike/row) 20 box jump overs 20/16” *rest 1 min between rounds

Read More

Day 2

CrossFit Uncensored - 6 Week ChallengeWarm-upWarm-up (No Measure)1 lap 5 sit ups, 1 lap 5 push ups, 1 lap 5 air squats 1 lap 5 ring rowsSkill WorkSkill Day 2 (No Measure)Rowing https://youtu.be/S7HEm-fd534 Kettlebell Dead Lift https://youtu.be/qy8GIZfkD9g Push Up https://youtu.be/_l3ySVKYVJ8WOD4 rounds (Time)10 kettlebell dead lifts 6 Push Ups 12 Leg Raises Row 200 Meters

Read More

Tuesday’s 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

Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upTrainer will start the clock for the class.Warm-up (No Measure)10 air squats every 30 sec for 5 minWeightliftingBack Squat (6 @ 60% 1 RM)20 Minutes to Complete: Start light and work up to your working weight @60% 1 RM. Trainer Reference: https://youtu.be/ultWZbUMPL8Back Squat (6 @ 70% 1RM)6 reps @ 70 % 1RMBack Squat (5-5-5 @ 80% 1RM)MAKE SURE TO LOG EACH WEIGHT TO EACH SEPARATE SET.WODMetcon (AMRAP - Rounds and Reps)C1: 7 Minute 2 Double-unders 2 Kettlebell Swings 4 Double-unders 4 Kettlebell Swings 6 Double-unders 6 Kettlebell Swings And so on.. Kettlebell Weight: 73M/53F# Kettlebell Swing Demo:

Read More