Thursday’a WOD

CrossFit Uncensored - CrossFitWarm-upW9: 5 Minutes of Doubles Unders (No Measure)*Work on double-unders if you don't have them.Skill WorkWork on Handstand Walks / HoldsWODMetcon (Time)C1: 5 rounds of: 2 minutes of triple-unders attempts 1 minute of handstand walking Rest 2 minutes C2: 5 rounds of: 2 minutes of double-unders 1 minute of handstand walking Rest 2 minutes Post reps completed and distance walked for each interval in notes. C3: 5 rounds of: 2 minutes of double-unders (count misses & singles) 1 minute of handstand holds/ handstand walk attempts Rest 2 minutes C4: 5 rounds of: 2 minutes of singles 1

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Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-up800m Run (Time)Max Effort 800m RunConnectivityCoaches Choice (No Measure)Whatever they come up with...you do! Yay!Back Squat (3-3-3-3-3)C4: Back Squat 5-5-5-5-5 reps Post loads to comments. The reps are increased to give the beginner more exposure to the mechanics of the back squat. Go to CrossFit.com and click on exercise and demos. Search for back squat to review the points of performance before the work out. Warm-up using a PVC pipe, followed by an empty barbell and slowly increase loads until the load feels heavy for a set of five. Start the working sets here. Only increase loads

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Wednesday’s 6 Week Challenge WOD

CrossFit Uncensored - 6 Week ChallengeWarm-upMobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.Review1: Review Air Squats (No Measure)DEMO: https://youtu.be/C_VtOYc6j5cDrillsWODDay 2 / 6 Week Challenge (Time)3 rounds for time: 200 m run 10 medball deadlifts 10 shoulder press 10 push press

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Wednesday’s WOD

CrossFit Uncensored - CrossFitWarm-upW26: 3 Rounds (No Measure)250 M Row 10 Grasshoppers 5 Push-upsDrillsD14: Sumo Deadlift High pulls (No Measure)Set-Up - Feet are set slightly wider than shoulder width, toes slightly turned out and knees tracking the toes, weight in the heels, neutral spine - Hands are inside the legs with a narrow, closed grip on the bar (thumb distance), arms straight Execution - Deadlift the bar (stand up), fully extend the hips and knees, with straight arms and aggressively shrug the shoulders up - Then, keeping the elbows higher than the bar at all times, begin to pull the

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Tuesday’s WOD

CrossFit Uncensored - CrossFitWarm-upW12: 2 Rounds Med-ball Partner Toss (No Measure)5 Overhand 5 Underhand 5 Left side 5 Right Side 5 Front Squat *should be a good distance between you and your partner.WODMary XXX (AMRAP - Rounds and Reps)C1: N/A C2: Complete as much as possible in 20 minutes of: 10 handstand push-ups 20 single-leg squats, alternating 30 pull-ups 15 handstand push-ups 30 single-leg squats, alternating 45 pull-ups 20 handstand push-ups 40 single-leg squats, alternating 60 pull-ups 25 handstand push-ups 50 single-leg squats, alternating 75 pull-ups 30 handstand push-ups 60 single-leg squats, alternating 90 pull-ups C3: Complete as much as

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