Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upW26: 2 Rounds (No Measure)15 M Bear Crawl 20 Push Ups 15 M Crab Walk 20 Squats 15 M Burpee Broad Jump 30 Mtn ClimberWODPW Part One (AMRAP - Rounds and Reps)10 Minute Part One C1: (RX+) 200 M Sandbag Run 8 Hollow Rock (back and forth=one rep) 8 Burpees *one partner works, one rests. C2: (RX) 200 M Run 8 Hollow Rock (back and forth=one rep) 8 Burpees C3: 200 M Run 8 Hollow Rock (back and forth=one rep) 8 Burpees *weights and movements can be scaled further if needed, but reps and time of WOD

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Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-upW27: Monkey in the Middle (No Measure)https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share You can do a couple groups if the ball is too heavy for some. - If the ball gets dropped everyone does 3 burpees - if the ball gets caught the person who thre the ball switches with the "monkey in the middle". - Set the clock and play for 3-5 minutes.Weightlifting DrillsBurgener 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

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Wednesday’s WOD

CrossFit Uncensored - CrossFitWe are hiking the Canyon Hills Mountain. We will head up the mountain at 8:30 am. Should take about 40 minutes going up and coming down. Family Warm-upW4: 2 Rounds (No Measure)3 Rounds 200 M Row 5 Jumping Jacks 5 GrasshoppersWODMetcon (Time)C2: 5 rounds for time of: Run 400 meters 185/130-lb. deadlifts, 21 reps *Trainer must okay any athlete attempting this CAT. C3: 5 rounds for time of: Run 400 meters 165/115-lb. deadlifts, 21 reps *scale further if needed. C4: 5 rounds for time of: Run 200 meters 95/65-lb. deadlifts, 15 reps *trainer will scale or add

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Tuesday’s WOD

CrossFit Uncensored - CrossFitWe are hiking the Canyon Hills Mountain. We will head up the mountain at 8:30 am. Should take about 40 minutes going up and coming down. Family & Friends Welcome!Warm-upR3: 800 M Run (No Measure)Weightlifting DrillsD1: Wallball Clean Drill: (No Measure)3 Rounds: 15 Medicine Ball Cleans, (light weight) *Rest, 20 secs. Class does together. We put the athletes in a small circle, put the best clean available in the center as leader, and ask the athletes to mirror the center "follow the leader". Coach will clean up athletes form during the 15 reps each round.WODMetcon (Time)C2: For

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Monday’s WOD

CrossFit Uncensored - CrossFitIt' back!!! How many will you do?!Warm-upHand release push-ups AMRAP 0:45WODMetcon (Time)C2: 3 Rounds: 7 Close Grip Push-ups 7 Strict Pull-ups 7 Bench Press (135/95#) 7 DB Bent Over Rows (each arm) 10 Cal Bike C3: 3 Rounds: 7 Close Grip Push-ups/ Regular 7 Strict Pull-ups (band okay) 7 Bench Press (115/65#) 7 DB Bent Over Rows (each arm) (pick weight) 10 Calorie Bike *scale further if need C4: 3 Rounds: 7 Push-ups 7 Jumping Pull-ups 7 Bench Press (45/33#) 7 DB Bent Over Rows (each arm)(pick weight) 10 Calorie Bike ()

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