L1F Wednesday’s WOD

CrossFit Uncensored - Level 1 FitnessWOD The Hellion (Time)Two Hand Swing One Arm Swing (Left + Right) Single Arm Kettlebell Thruster (Left + Right) Reps: 2-4-6-8-10-8-6-4-2 C2: (#35/27) C3: (#27/18) C4: (#18/9) ***Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion.After PartyW15: 2 Mountain Runs (No Measure)*depending on the time left.

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Wednesday’s WOD

CrossFit Uncensored - CrossFitWarm-upCoaches Choice (No Measure)Whatever they come up with...you do! Yay!WODBig Clean Complex (Weight)6 Sets: High Hang Squat Clean Hang Squat Clean (above knee) Squat Clean Push Press High Hang Squat Clean Hang Squat Clean (above knee) Squat Clean Push Jerk High Hang Squat Clean Hang Squat Clean (above knee) Squat Clean Split Jerk*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds. Trainers - scale as you see fit. Each athlete will be different on this. So use your best judgment. On newer athletes or those struggling with the squat,

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Tuesday’s WOD

CrossFit Uncensored - CrossFitWarm-upSkill Work7 minute EMOMStamina Conditioning (BBB) EMOMx7: Ninjas: 6 C2B Pull-ups 15 Triple-unders Advance: 6 C2B Pull-ups 30 Double-unders Intermediate: 6 C2B Pull-ups/Pull-ups (band ok) 30 Double-unders (count misses)/ 30 Singles Beginner: 6 Jumping Pull-ups 30 SinglesWODLead Foot (3 Rounds for reps)C2 (CFNE): AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups C3: Progressions Pull-ups (band ok) Toes to Bar/ Knees to elbows C4: AMRAP 4: 18 Cal Row 18 Burpees 18 Jumping Pull-ups

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L1F Monday’s WOD

CrossFit Uncensored - Level 1 FitnessWODMetcon (Time)C2: 10 Rounds: 6 Kettlebell Sumo Deadlift High-pulls (#53/44) 6 Front Squats (#53/44) 6 Push Jerks (#53/44) C3: 10 Rounds: 6 Sumo Deadlift High-pulls (#53/35) 6 Front Squats (#53/35) 6 Push Jerks (#53/35) C4: 10 Rounds: 6 Sumo Deadlift High-pulls (#27/18) 6 Front Squats (#27/18) 6 Push Press (alternating hands) (#27/18)After PartyR1: 1 Mile (No Measure)The mile marker is out to the street to the left. The telephone pole after the yellow curve sign that's on the right side of the road. Hit that come back in the bay

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Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upCoaches Choice (No Measure)Whatever they come up with...you do! Yay!Skill WorkMuscle-upsGymnastics Conditioning (BBB) Trainers - set time. The WOD is about 10-19 mins so leave time for it. Enter Sets & Reps into WODIFY with progression breakdown if not RX. You will not improve what you don't measure! Ninjas: 8x4 Unbroken Muscle-ups, rest as needed between sets Advanced: 10x3 Unbroken Muscle-ups, rest as needed between sets Intermediate: 16x2 Unbroken Muscle-ups (banded ok), rest as needed between sets Novice: 30x1 Unbroken Ring Rows, rest as needed between sets *Compare times to last Monday. The goal isn't to beat

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