Wednesday 01/31

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Jumping Jacks Active Spiderman Quick Single Unders Air Squats Higher Single Unders Push-up to Down DogSkill WorkWarm-up (No Measure)CAT- 2 8 Minute EMOM 20 Doubles every minute CAT-3 & CAT-4 Go with your coach for a double under breakdown and practice!MetconMetcon (3 Rounds for reps)“Slap Happy” Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat

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Tuesday 01/30

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Easy Bike Walkouts Medium Bike Active Spidermans Faster Bike Push-up to Down DogMetconMetcon (Time)“Handlebars” In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles. If unable to use a Bike, substitute a 21/15 Calorie Row. If need, stagger athletes by 2-3 minutes based on number of bikes. CAT-2 4 Rounds: 21/15 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks

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Monday 01/29

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Air Squats Faster Row Push-up to Down DogWeightliftingBack Squat (3 Sets of 5)Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.MetconMetcon (Time)“Doctor’s Orders” CAT- 2 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie Row **14 Minute Qualifier. Beat the time or lose the RX

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Saturday 01/27

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)1 Minute Easy Bike Active Spidermans :45 Seconds Medium Bike Active Samson :30 Seconds Faster Bike Push-up to Down DogMetconMetcon (Time)“Chain Smoker” Similar to workouts we’ve done in the past, the score for “Chain Smoker” is the slowest round of the five. Once athletes complete their last calorie on the Row, they will take the remaining time within the four minute window as rest. Dumbbell weight should be a weight that will be performed in with a maximum of 1 break per round. If unable to Row Complete 15/12 Calorie Assault Bike. CAT- 2 5

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Friday 01/26

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure)Ultimate Frisbee with a dodge ball!Metcon18.0: Metcon (Time)18.Zero Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero. CAT- 2 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell CAT- 3 21-15-9 reps for time of: Dumbbell snatches Burpees, stepping over the dumbbell Men: 35-lb. dumbbell Women: 20-lb.

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