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Tuesday 09/04

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can come close to repeating your effort. – Metcon: Find a pace around 80% today and sustain it for the entire 18 minutes. Work on being smooth with your rowing intervals today ie. consistent drive/recovery phase. Goal of the day is to complete all Hang Power Cleans UB.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) Abmat Pizza Game x 5:00 *Every drop complete: 5 Air Squats 5 Yoga

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Monday Labor Day

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)WARM UP (3:00 - 15:00) Box Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point Leg Swing opposite toe to opposite hand Carioca Jumping Jack Shuffle (switch half way) 90 Degree Hip RotationWho is ready?!MetconMetcon (Time)"Coach Peter Special" In Teams of three- 1 HIll run as a team Then 3 rounds split between team- 30 Deadlifts (135/95) 21 Hang Power Cleans (135/95) 12 Push Press (135/95) 2 Hill runs

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Saturday 09/01

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Field Day: Today is intended to be fun a day and a change of pace, but still quite challenging. All tests of these tests you will see again and are great ways to measure our fitness. Overall, you can rest as much as needed in order and can complete these events in any order.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) Funnell Tag x 5:00 *Partner up and complete: 30 Partner Wallballs 30 Partner Medball Chest-passes 30 Ball Russian Twists 30 Partner Wallballs + Foam Roll x

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Friday 08/31

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Metcon: Hero Workout "Jack" today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%. – Finisher: We’ll complete Tricep/Core work post metcon today.Warm-upEver wanted to try a competition? Now’s the timeWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) Box Programming Upper Warm-up With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10

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Thursday 08/30

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast. – Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) 5 Minutes of Dynamic Warm-up then with a barbell and a band: 3 Rounds of: 5 RDLs 5 Front Squats 10 X-Band Walks Left

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