Thursday 05/31

CrossFit Uncensored - CrossFitView Public WhiteboardHave you put a team together for our Summer Series? Early bird pricing won’t last long! Prices go up tomorrow so unite your team and take advantage of the early bird pricing! Rates go up tomorrow, June 1st. https://competitioncorner.net/events/1113#.Ww1nWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Week 3 of Box Squats. All sets should be fast. If not, drop your load. – Metcon: Each section of this workout should be done in as few of sets as possible. Loading should be challenging. Effort on this piece should be around 85-90%.Warm-upWarm-up (No Measure)Warm Up/Mobility

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Wednesday 05/30

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Worlds Greatest Stretch x 20s each pose then, DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6 reps each movement: – DB Front Squat – DB Walking Lunges (6 each leg) – DB Push Press – DB Renegade Rows (6 each side) – DB Hammer Curls – DB Thrusters – DB Front Squats – DB Reverse Lunges – DB RDLsSkill WorkWarm-up (No Measure)Skill (15:00 - 30:00) Gymnastics Skill 1a) Toes to Bar: 4 x 60s of Practice

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Tuesday 05/29

CrossFit Uncensored - CrossFitView Public WhiteboardHave you put a team together for our Summer Series? Early bird pricing won’t last long! Prices go up this week so unite your team and take advantage of the early bird pricing! Rates go up on Friday June 1st. https://competitioncorner.net/events/1113#.Ww1nWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength/Metcon: Both our strength and conditioning work is intended to be more recovery-based today. If you did not complete "Murph" yesterday feel free to push both segments of class.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) "Musical Medballs" *Set-up 10-15 medballs having your athletes perform a bodyweight

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Monday 05/28

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) - Metcon: Hero workout "Murph". Remember that today's workout is about digging deep when things get hard. Challenge yourself, but be smart.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Run 400 Meters as a group then, Review All Scaling Options Then complete: 2 Rounds of: 3 Pull-ups or scaling option 6 Push-ups or box push-ups 9 Air SquatsMetconMurph (Time)Metcon (15:00 - 60:00) "Murph" For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Rx+:(Wear a 20/10# Weighted Vest) CAT-2- As prescribed above CAT-3

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Saturday 05/26

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefMonday there is only one class! 5/28 @ 8:30Warm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Skill: Work should NOT induce high amounts of fatigue or take away from Monday "Murph". Keep sets small and dial in technique. You’ll perform a 10s Handstand hold after each set. – Metcon: Today’s metcon involves light power snatches and wallballs. The volume is relatively high today so break sets as needed with your partner to ensure quick transitions. You should be able to effectively maintain run splits and pacing should be around 80%.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00

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