Level 1 FItness Friday’s WOD

AnnouncementsLevel 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.CrossFit Uncensored - Level 1 FitnessMobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.WODMetcon (Time)C2: 8 rounds for time of: Row, 200 M 10 Kettlebell Swings, 53/35 10 Overhead Walking Lunge With Plates, 45/25 Run, 100 M C3: 8 rounds for time of: Row, 200 M 10 Kettlebell Swings, 35/27 10 Overhead Walking Lunge With Plates, 35/25 Run, 100 M *scale further if needed. C4: 6 rounds for time of: Row, 200 M 10 Kettlebell Swings,

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Friday’s WOD

AnnouncementsLevel 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.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

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Thursday’s WOD

AnnouncementsLevel 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.CrossFit Uncensored - CrossFitWarm-upW18: 3 Rounds (No Measure)200 M Run 10 BurpeesWODMetcon (5 Rounds for time)Trainers make sure athletes log ALL results into WODIFY profile. ALL Categories: Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts.

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Wednesday’s WOD

AnnouncementsLevel 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.CrossFit Uncensored - Level 1 FitnessMobility & DynamicsTrainers Standard (No Measure)Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.WODMetcon (AMRAP - Reps)7 Minutes of: burpees **3 minute rest then......go into the next part of the wod.Metcon (Time)2 Rounds: 1 mountain run 25 abmat sit-ups

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Wednesday’s WOD

AnnouncementsLevel 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.CrossFit Uncensored - CrossFitWarm-upW23: 3 Rounds (No Measure)3 Rounds of: 12 Overhead Squats (pvc or appropriate barbell) 5-10 Push-Ups 8 Ring RowsWeightliftingOverhead Squat (3-3-3-3-3)

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