Monday’s WOD

CrossFit Uncensored - Level 1 FitnessWODThe Heist (Time)C2 (CFNE): 3 Rounds: 21 Calorie Row 15 Burpees 9 Goblet Squats (53/35#) C3: 3 Rounds: 21 Calorie Row 15 Burpees 9 Goblet Squats (53/35#) *scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion) C4: 3 Rounds: 15 Calorie Row 15 Burpees 9 Goblet Squats (27/18#) *scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion)10.3.16 CFNE

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Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upW5: 3 Rounds *20 Second Stations (No Measure)Jumping Jacks PVC Overhead Squats Arm Forward Jumping JacksWeightliftingSnatch Balance (3-3-3)Work on light technique.Tall Snatch (3-3-3)Use light weight. Work on techniqueWODThe Heist (Time)C2 (CFNE): 3 Rounds: 21 Calorie Row 15 Burpees 9 Goblet Squats (53/35#) C3: 3 Rounds: 21 Calorie Row 15 Burpees 9 Goblet Squats (53/35#) *scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers discretion) C4: 3 Rounds: 15 Calorie Row 15 Burpees 9 Goblet Squats (27/18#) *scale further if needed. Weights & progressions are just a suggestion in this CAT. (trainers

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Saturday’s WOD

CrossFit Uncensored - CrossFitWarm-upCoaches Choice (No Measure)Whatever they come up with...you do! Yay!WODCoaches Choice (No Measure)Whatever they come up with...you do! Yay!TBA

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Friday’s WOD

CrossFit Uncensored - Level 1 Fitnesshttps://www.eventbrite.com/e/the-labeda-twelfth-annual-halloween-bash-tickets-27361376614?aff=es2WODMetcon (AMRAP - Rounds and Reps)Trainers & Athletes: Chip away at reps. One partner works, the other rests. Go until you need a break and tap your partner in. Find a partner in the same CAT if possible. Post Team Names into WODIFY with TEAM results! C1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Burpees 30 Handstand Push-ups 40 Grasshoppers 76 Double-unders 40 Air Squats C2: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Burpees 30 Handstand Push-ups 40 Grasshoppers 76 Double-unders 40 Air Squats C3: Teams of 2, AMRAP 25: 6

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Friday’s WOD

CrossFit Uncensored - CrossFithttps://www.eventbrite.com/e/the-labeda-twelfth-annual-halloween-bash-tickets-27361376614?aff=es2Warm-upWarm-up (No Measure)150 Double unders/Single unders, rest 1 minute 100 Double unders/ Singles unders, rest :30 50 Double unders/ Singles undersWODMetcon (AMRAP - Rounds and Reps)Trainers & Athletes: Chip away at reps. One partner works, the other rests. Go until you need a break and tap your partner in. Find a partner in the same CAT if possible. Post Team Names into WODIFY with TEAM results! C1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean & Jerks 30 Handstand Push-ups 40 Power Snatches 76 Double-unders 40 Overhead Squats 1st Round 95/65# 2nd Round 115/80# 3rd

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