Thursday’s WOD

AnnouncementsThere will only be one class on Labor Day 09/04/2017 at 8amCrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)200M Run ~~then~~ Normal Mobility & Dynamics ~~then~~ 200M RunMetconMetcon (Time)Partner WOD In teams of two, with only one person working at a time, complete the following: CAT 2- RX *Log total time including the rest! 50-40-30-20-10 KB Swings (53/35) Pull Ups Rest two minutes, then- 50-40-30-20-10 Push Press (95/75) Box Jumps CAT- 3 *Log total time including the rest! 50-40-30-20-10 KB Swings (35/26) Pull Ups (Banded OK) Rest two minutes, then- 50-40-30-20-10 Push Press (75/55) Box Jumps CAT 4 *Log total time including

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Wednesday’s WOD

AnnouncementsThere will only be one class on Labor Day 09/04/2017 at 8amCrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)4 Walkouts 4 Active Spidermans (each leg) 4 Front Samson (each leg) 4 Side Sampson (each leg) 3 Walkouts 3 Active Spidermans (each leg) 3 Front Samson (each leg) 3 Side Sampson (each leg) 2 Walkouts 2 Active Spidermans (each leg) 2 Front Samson (each leg) 2 Side Sampson (each leg)Conditioning3 position Power Clean and JerkBuild to Heavy: 3-Position Power Clean + Split JerkRehearsalWarm-up (No Measure)Quick practice round to confirm barbell weights: 2 rounds: 5 Deadlifts 5 Sit-upsMetconMetcon (AMRAP - Reps)CAT 1- RX+ 4

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Tuesday’s WOD

AnnouncementsThere will only be one class on Labor Day 09/04/2017 at 8amCrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)1 Minute Easy Bike 1 Minute Down Dog with foot pedel :45 Seconds Medium Bike :45 Seconds Spidermans :30 Seconds Faster Bike :30 Seconds Air SquatsConditioningWarm-up (No Measure)Wallball EMOM 5 Minute EMOM- 8 Wallballs CAT 2- 20/14lbs CAT 3- 14/10lbs CAT 4- 10/8lbsMetconMetcon (AMRAP - Rounds and Reps)“Double Dip” CAT 2 AMRAP 15 50 Double Unders 25/18 Calorie Bike 15 Dumbbell Hang Squat Cleans (50/35) *If all bikes are taken use rowers CAT 3 AMRAP 15 50 Double Unders / 150 singles 25/18 Calorie

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Monday’s WOD

CrossFit Uncensored - CrossFithang: Longest hang time (Time)Longest hang time! Grab a pull up bar and hang on! Record your resultsWarm-upWarm-up (No Measure)1 Minute Slow Row / Bike 1 Minute Active Samson 1 Minute Medium Row / Bike 1 Minute Active Spidermans 1 Minute Medium Row / Bike 1 Minute Push-up to Down DogSkill WorkD5: Front Squat Fundamentals (No Measure)Step 1: Set-up Start with the loaded (or empty) barbell on a squat rack. Make sure that the bar is racked about an inch or two below the clavicles while in a full standing position. Step 2: Hand position Choose a

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