Thursday 11/30

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)100M Run- Forward 100M Run- Backwards 100M Run- Side step switching every 3 steps 100M Run- Karaoke Switching every 3 stepsMetconMetcon (AMRAP - Reps)“Three Cheers” In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following: 250 Meter Row 14/10 Calorie Assault Bike CAT- 2 AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6

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Wednesday 11/29

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Jumping Jacks Active Spidermans Side Sampson Front Samson Air SquatsMetconMetcon (3 Rounds for reps)“Front Loader” Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement. CAT- 2 RX- Weights are Below CAT- 3- (75/55) (95/75) (135/95) CAT- 4- (45/35) (65/45) (75/55) *Do not Score the first 100 reps in each

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Tuesday 11/28

CrossFit Uncensored - CrossFit**LAST CHANCE TO SIGN UP** CFU Athlete and Massage Therapist, Tiffanie will be at CFU TOMORROW November 29th, 2017 from 7am to 9am & from 5pm to 7pm. Sign up in the box if you are interested!Warm-upWarm-up (No Measure)1 Minute Easy Bike Active Samson Scoops :45 Seconds Medium Bike Active Spidermans PVC Pipe Deadlifts :30 Seconds Faster Bike Push-up to Down DogMetconMetcon (Time)“Mixed Feelings” This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have

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Monday 11/27

CrossFit Uncensored - CrossFitCFU Athlete and Massage Therapist, Tiffanie will be at CFU on November 29th, 2017 from 7am to 9am & from 5pm to 7pm. Sign up in the box if you are interested!Warm-upWarm-up (No Measure):30 Seconds Easy Row Jumping Jacks Medium Row Push-up to Down Dog with Foot Pedals Fast Row Active SpidermansMetconMetcon (AMRAP - Rounds and Reps)“Denim” Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following: 30/21 Calorie Assault 400 Meter Run CAT- 2

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Friday 11/24

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Run 400 Meters then 5 Push Up to Down Dog with Foot Pedal 5 Active Samson (each leg) 3 Push-up to Down Dog with Foot Pedal 3 Active Samson (each leg) 1 Push-ups to Down Dog with Foot Pedals 1 Active Samson (each leg)MetconMetcon (Time)“HarDTop” This workout follows the same format as the CFNE Benchmark workout, “Cement Mixer”. Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of

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