Wednesday’s WOD

CrossFit Uncensored - CrossFitSomeone told me long ago There's a calm before the storm, I know; it's been comin' for some time. When it's over, so they say, It'll rain a sunny day, I know; shinin' down like water. #63 - Creedence Clear WaterWarm-upW36: 2 Rounds (No Measure)5 Strict Pullups 10 Pushups 10 Abmat Situps 15 Air SquatsWeightliftingClean Pull (3-3-3)(75%/3)3WODFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsC3: #75/55 Pull-ups (band ok) C4: #45/35 Jumping Pull-ups

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Monday’s WOD

CrossFit Uncensored - CrossFitJaisaac's Father Jimmy and Rene Garcia (Moto Krew) <3 Having a moment to remember Jais on top of his mountain. - #63Warm-upW35: 2 Rounds: (30 Second Circuit) (No Measure)30 seconds of pullups 30 seconds of pushups 30 seconds of situps 30 seconds of squatsWODChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"C3: *scale deadlifts to a weight trainers okay's C4: *scale deadlifts to a weight trainers okay's Box Step-upsBurner ConditioningMetcon (AMRAP - Rounds and Reps)C2: EMOMx20 Odd: 15 Wallballs (20/14)/10ft Even: 15/12 Cal Row C3: EMOMx20 Odd: 15 Wallballs (20/14) 9ft Even:

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Monday 9:30AM Class ONLY

CrossFit Uncensored - CrossFitPartner Murph (Time)C2: Run, 800 M 100 Pull-ups 200 Push-ups 300 Air Squats Run, 800 M C3: Run, 800 M 100 Pull-ups (banded okay) 200 Push-ups (knees okay) 300 Air Squats Run, 800 M C4: 15 Minute Amrap: 200 M Run 5 Jumping Pull-ups 10 Push-ups (knees okay) 15 Air Squats ****scale further if needed**** **Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run

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Jaisaac True Sloan #63

CrossFit Uncensored - CrossFit1 Year Ago Today! Jais doing MURPH with his CrossFit Uncensored Family. Let's HONOR him today. He will be with each of us every rep AND step of the way. Team's Of ThreeJaisaac True Sloan #63 (Time)C2(RX)ELITE & ADVANCE ATHLETES ONLY: If you have a 20# vest wear it with honor for Jais. For a total of 6 runs and 3 rounds/63 reps/21 was his age *Mountain Run *1 Round as follows: (From the ground) 21 Push Press 95/65 21 Back Squat 135/95 21 Pull-ups 21 Ring Dips 21 Deadlifts 185/135 21 GHD Sit-ups / 42 Ab-mat

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Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upW21: 2 Rounds (No Measure)100 M Row 100 M RunWeightliftingClean and Jerk (3-3-3-3-2-1-1-1)65%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3

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