Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upNO WARM-UP (No Measure)Start Mobility & Dynamics right away, in order to fit everything in.WOD5k Run (Time)Max Effort 5k Run

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Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-upFoamrolling (No Measure)Roll it out!!!WODMetcon (4 Rounds for reps)“Body Check” Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals = 1 round. Before progressing to next station Score = Total reps/calories C4: Push-ups (knees)

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Wednesday’s WOD

CrossFit Uncensored - CrossFitNO WARM-UP (No Measure)Start Mobility & Dynamics right away, in order to fit everything in.WODMetcon (AMRAP - Reps)"Optimus Prime" C1: AMRAP 7: Wallballs (20/14)10ft *EOTM: 5 Deadlifts (225/155) C2: AMRAP 7: Wallballs (20/14)9ft *EOTM: 5 Deadlifts (195/135) C3: AMRAP 7: Wallballs (20/14) *EOTM: 5 Deadlifts (175/125) C4: AMRAP 7: Wallballs (14/10) *EOTM: 5 Deadlifts (135/95)Workout starts with wall balls. At the one minute mark complete 5 deadlifts.Rowing Conditioning12 Rounds: (12 Rounds for time)C2: 20 Cal Row Rest 2:00 between rounds C3: 15 Cal Row Rest 2:00 between rounds C4: 10 Cal Row Rest 2:00 between roundsKeep your

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Tuesday’s WOD

CrossFit Uncensored - CrossFitWarm-upW17: 3 minutes: (No Measure)Every 30 sec perform 5 Air SquatsMetcon (Time)C2: For Time: 35/25 Cal Bike 800m Run 30 KB Swings (70/53#) 20 Bar-Facing Burpees C3: For Time: 35/25 Cal Bike 800m Run 30 KB Swings (53/35#) 20 Bar-Facing Burpees C4: 2 Rounds For Time: 15/10 Cal Bike 200m Run 15 KB Swings (27/18#) 10 Bar-Facing BurpeesWODBarbell ConditioningMetcon (6 Rounds for reps)C1: EMOMx6: Minutes 1-3: 3 Snatches (165/115) Minutes 4-6: 5 Clean & Jerks (165/115) C2: EMOMx6: Minutes 1-3: 3 Snatches (135/95) Minutes 4-6: 5 Clean & Jerks (135/95) C3: EMOMx6: Minutes 1-3: 3 Snatches (115/75)

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Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upR4: 400 M Run (No Measure)*early class 5 1/2 laps in the rink.WODMetcon (AMRAP - Rounds and Reps)C2: AMRAP 15: 60 DU 30 Calorie Row 15 OHS (115/80) C3: AMRAP 15: 60 DU (count misses)/singles 30 Calorie Row 15 OHS (105/75) C4: AMRAP 15: 30 Singles 15 Calorie Row 5 OHS (45/35)/Air Squats with PVC

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