Friday’s WOD

CrossFit Uncensored - CrossFitWarm-upMetconW19: Coaches Choice (No Measure)Whatever they come up with...you do! Yay!Metcon (Time)CAT-1 RX+ 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53) *Time Cap is 20 Minutes. Beat the time or lose the RX! CAT- 2- RX 1 Mile Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 800 Meter Run 15Kettlebell Swings (53/35) 15 Goblet Squats (53/35) 400 Meter Run 9 Kettlebell Swings (53/35) 9 Goblet Squats (53/35) CAT- 3 800 M

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Thursday’s WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):20 Seconds Jumping Jacks Air Squats Single Unders Scoops Single Unders Active Spidermans Double Under Practice Sit-upsWeightliftingPausing Front SquatPausing Front Squat: Build to Heavy Single *There is a three second pause in the bottom of each repetition of the Pausing Front Squat.Front SquatFront Squat: Build to Heavy Single *“Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well.MetconMetcon (AMRAP - Rounds and Reps)“Doubled Over” CAT-2- RX AMRAP 8: 15 Abmat Sit-Ups 30 Double Unders CAT- 3 AMRAP 8: 15 Abmat Sit-Ups 90

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Wednesday’s WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)1 Minute Easy Bike Spidermans :45 Seconds Medium Bike Samson :30 Seconds Faster Bike Push-up to Down Dog :30 Seconds PVC Pass Throughs Air Squats PVC Pass Throughs ScoopsSkill WorkGD02: Handstand Push-up Drill (No Measure)*Help athletes understand hand placement. Hands should be placed in front of their head and not to the side. When in the headstand position, your hands and head should form a triangle. C1- Free standing HSPU C2- HSPU against wall C3- HSPU against wall w/ ab-mats C4- HSPU with boxMetconMetcon (AMRAP - Rounds and Reps)CAT-1 AMRAP 15: 55 Power Snatches (95/65)

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Tuesday’s WOD

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Bike or Row 3 Minute 3 rounds: 5 Push-ups 7 Sit-ups 9 SquatsMetconMetcon (Time)CAT- 2- RX 21-18-15-12-9-6-3 Calorie Bike (If all bikes are taken use rower) Strict Press (75/55) *14 minute time cap. Beat the time cap or lose the Rx! CAT- 3 21-18-15-12-9-6-3 Calorie Bike (If all bikes are taken use rower) Push Press (55/35) CAT- 4 14-12-10-8-6-4-2 Calorie Bike (If all bikes are taken use rower) Push Press (35/25)

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Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upW34: (No Measure)2 Rounds 100M Run 4 Front Sampson 6 Push Ups 8 SpidermansMetconMetcon (AMRAP - Rounds and Reps)“Mind Eraser” CAT- 2 RX AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run *Must get at least 8 rounds or lose the RX! CAT- 3 AMRAP 20: 7 Power Cleans (95/75) 7 Burpees 200 Meter Run CAT- 4 AMRAP 20: 7 Power Cleans (75/55) 7 Up - Downs 100 Meter Run

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