TUESDAY’S WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Set the clock for 3 min/Every 30 sec perform 10 air squatsWODMetcon (Time)NANCY *25 min time cap Cat 1 5 rounds for time: •400m Run •15 Overhead Squats 95/65# (from the ground) Cat 2 5 rounds for time: •400m Run •15 Overhead Squats 75/55# (from the ground) Cat 3 5 rounds for time: •400m Run •15 Overhead Squats 45/33# (from the ground) Cat 4 5 rounds for time: •200m Run •15 Overhead Squats 15# or PVC PipeRecoveryWarm-up (No Measure)Roll out legs if there's time.

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Saturday’s WOD

AnnouncementsWe are CLOSED on Memorial Day (Monday, May 30th, 2016). Please RSVP on the whiteboard in the gym if you want to come out to Road Runner Park this Sunday. Volley Ball, BBQing, Corn Hole, Beer Pong.....Fun! Bring the family! CrossFit Uncensored - CrossFitWarm-up400m Run (Time)Max Effort 400m RunWODPW4: Partner Murph (Time)***25 Minute Time Cap*** C2: Run, 800 M 100 Pull-ups 200 Push-ups 300 Air Squats Run, 800 M C3: Run, 800 M 100 Pull-ups (banded okay) 200 Push-ups (knees okay) 300 Air Squats Run, 800 M C4: 15 Minute Amrap: 200 M Run 5 Jumping Pull-ups 10 Push-ups (knees

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Friday’s WOD

AnnouncementsWe are CLOSED on Memorial Day (Monday, May 30th, 2016). Please RSVP on the whiteboard in the gym if you want to come out to Road Runner Park this Sunday. Volley Ball, BBQing, Corn Hole, Beer Pong.....Fun! Bring the family! CrossFit Uncensored - CrossFitWarm-upW17: 3 minutes: (No Measure)Every 30 sec perform 5 Air SquatsWODMetcon (Time)C1: 4 rounds for time of: 200 m Run 10 Hang Power Cleans 185/130# 10 V Situps C2: 4 rounds for time of: 200 m Run 10 Hang Power Cleans 165/115# 10 V Situps C3: 4 rounds for time of: 200 m Run 10 Hang Power

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Thursday’s WOD

AnnouncementsWe are CLOSED on Memorial Day (Monday, May 30th, 2016). Please RSVP on the whiteboard in the gym if you want to come out to Road Runner Park this Sunday. Volley Ball, BBQing, Corn Hole, Beer Pong.....Fun! Bring the family! CrossFit Uncensored - CrossFitWarm-upW7: 2 Rounds (No Measure)400 M Run 10 Push-ups 10 Air SquatsSkill WorkBurgener Warm-up (No Measure)x3 Dip x3 Dip Shrug x3 Dip Shrug High-pull x3 Dip Shrug High-pull Muscle Snatch x3 Overhead Squat x3 Snatch Balance 4 ,6 all the way drop x3 Full Snatch (take off position/ barbell to shins) x3 Full Snatch (above the knees)WODMetcon

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Wednesday’s WOD

AnnouncementsWe are CLOSED on Memorial Day (Monday, May 30th, 2016). Please RSVP on the whiteboard in the gym if you want to come out to Road Runner Park this Sunday. Volley Ball, BBQing, Corn Hole, Beer Pong.....Fun! Bring the family! CrossFit Uncensored - CrossFitWarm-upR3: 800 M Run (No Measure)ConnectivityC4: Wrist Connectivity (No Measure)Work a little extra on these wrist drills. Trainers click here: http://breakingmuscle.com/mobility-recovery/3-drills-for-building-wrist-flexibilityC5: Squat Therapy (No Measure)6 Russian Baby Makers 6 Hawaiian Squats 6 Rack Assisted SquatsWeightliftingFront Squat (1x1)***20 minutes to find one rep max. C4: 5 x 5 Work on mechanics and form. Let the coach tell you

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