MANIC MONDAY

CrossFit Uncensored - CrossFitAthletes you have 1 minute to do the most Double Unders that you can. If you can't do doubles then do singles! (Please log your score in the correct spot)MANIC MONDAY WARM-UPDouble-UndersSingle UndersMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20: CAT 2- RX 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Pull-ups 30 Burpees 20 Power Cleans (115/75) 20 Jerks (115/75) 10 Snatches (115/75) 10 Push Ups CAT 3 50 Wall Balls (14/10) 50 Double Unders ( Count your misses) or 150 singles 40 Box Jumps (24/20) 40 Knees to

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Saturday’s WOD

CrossFit Uncensored - CrossFitMetconOldie but Goodie (AMRAP - Reps)Team of 3 "Oldie but Goddie" 2 Laps in rink Plank hold Burpees 1 person per movement Only count burpees

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Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upW7: 2 Rounds (No Measure)400 M Run 10 Push-ups 10 Air SquatsWeightlifting DrillsD6: Deadlift Drills (No Measure)https://youtu.be/op9kVnSso6Q Trainer will go through Deadlifts with class. Class will complete 10X together. intermediate & Advance can use weight to start getting warmed up for the WOD.WODDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsC3: 21-15-9 Deadlifts (205/145) Dumbbell Strict Press (40/30) C4: 21-15-9 KB Deadlifts 53/35 Dumbbell Strict Press (30/20)

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Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-upTrainers* Not much mobility /Dynamics needed.Foamrolling (No Measure)Roll it out!!!WODMetcon (No Measure)3 x 10 Evil Wheels 3x 20 (each side) Russian Twists 3 x 20 Leg Lifts 3 Minute REST 3 x 60 sec Weighted Planks 3 x 20 V-ups 3 x 45 sec Hollow Holds 3 Minute RESTMetcon (No Measure)10 Minutes ( at conversational pace) Bike or Row

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Wednesday’s WOD

CrossFit Uncensored - CrossFit#crossfitcommUNITYMel & Les #crossfitLADIESR4: 400 M Run (No Measure)*early class 5 1/2 laps in the rink.WeightliftingSplit Jerk (3-3-3-3-3-3)C4: Push Press - PVC PIPE or BarWODMetcon (AMRAP - Rounds and Reps)C1(RX+): “Nine Lives” AMRAP 9 6 Strict Pull-Ups 9 Front Squats (135/95) C2(RX): AMRAP 9 6 Strict Pull-Ups 9 Front Squats (115/80) C3: AMRAP 9 6 Strict Pull-Ups (band ok) 9 Front Squats (95/65) C4: AMRAP 9 6 Jumping Pull-Ups 9 Front Squats (35/15)/Air SquatsAfter PartyAP9: Tabata Bottom to Bottom Squat (No Measure)*Hold Squats at the 10 second rest. The Tabata interval is 20 secs of work followed

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