Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upChoose movements and stretches to compliment the WOD today and get your athletes ready to lift heavy, and use those shoulders.Weightlifting DrillsD4: Split Jerk Drill (No Measure)These six exercises can be performed in sequence as follows: Back squat and BTN push press Back squat and BTN push jerk Back squat and BTN split jerk Front squat and push press Front squat and push jerk Front squat and split jerk Clean and split jerk Rest 10 seconds and go through again.WODMetcon (Time)C1: 21-15-9: Jerks (135/95) C2B Pull-ups C2: 21-15-9: Jerks (115/80) C2B Pull-ups C3: 21-15-9: Jerks (95/65) C2B

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Thursday’s WOD

CrossFit Uncensored - CrossFit,Warm-upCoaches put your class through a warm-up and pick movements to help them stretch for today's WOD. Again, stay away from your normal routine of mobility & dynamics.WODMetcon (Time)We often see the bench press used for strength work, but not often in conditioning pieces. Partnering up allows us enough space and equipment to execute this today. The bench press is a great movement to complement our more frequently seen overhead presses. It works the deltoids and the triceps, which are both used when going overhead. This transfer-ability keeps it functional and constantly varied. C1: Teams of 3:

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Wednesday’s WOD

CrossFit Uncensored - CrossFitWarm-upCoaches -Put together a warm-up specific to today's strength. Your mobility and dynamics should be geared toward helping your athletes get ready for heavy lifting. Again get away from your routine.WeightliftingToday with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness.Front SquatHigh-Hang CleanSquat Clean

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Tuesday’s WOD

CrossFit Uncensored - CrossFitWarm-upTrainers - Try to get away from your normal Mobility & Dynamics routine and stretch them specific to today's WOD. Use the Burgerner warm-up in your Full WARM-UP.Burgener 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 shins) x3 Full Snatch (above the knees)WODMetcon (3 Rounds for reps)Complementing the longer workout of Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let

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Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upW6: 3 Rounds *20 Second Stations (No Measure)Plank Hold Double Unders Mountain ClimbersWODMetcon (Time)C2: 2 RFT: 400m Run 26 Hand Release Push-ups 400m Run 26 KBS (53/35#) 400m Run 26 GHDSU 400m Run 26 Deadlifts (155/105) 400m Run 26 Wallballs (20/14#)10/9ft. 400m Run 26 Box Jumps (24/20") C3: 2 RFT: 400m Run 26 Hand Release Push-ups 400m Run 26 KBS (35/27#) 400m Run 26 GHDSU/Sit-ups 400m Run 26 Deadlifts (135/95) 400m Run 26 Wallballs (14/10#) 400m Run 26 Box Jumps (24/20") C4: 2 RFT: 100m Run 15 Push-ups Knees 100m Run 15 KBS (27/18#) 100m Run 15

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