Thursday 08/09

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session. – Metcon: Benchmark workout "Isabel". This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today

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Wednesday 08/08

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – GPP: Today’s work is geared toward allowing you to split work as you feel works best for your team. Overall, have fun and worry about quality over quantity.Sign ups happening now!!! Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Group Indian Run! Have athletes gather in a single file line outside. Everyone begins jogging together, staying in line. The Indian Run begins when the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints

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Tuesday 08/07

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Week 2 of Speed work for the Jerk. All sets should be fast, efficient. – Metcon: Each set should be close in effort and split. KB weight choices are intended to be light as there are 120 total reps.FNL is coming!! Warm-upWarm-up (No Measure) Warm Up/Mobility (3:00 - 15:00) Row 300 Meters then, Then, 3 Sets of: 3 Strict Press 2 Push Press 1 Jerk 15 Banded Pull-aparts 10s RKC Plank https://youtu.be/s2MBQiHdbPc 5 Yoga Push-ups *Add light after each setStrengthWarm-up (No Measure)Strength (15:00 - 35:00)

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Monday 08/06

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Work to a max in the rack deadlift. In theory you should be able to pull more since the ROM is decreased. The purpose of the Rack DL is to work the top range of your deadlift and posterior chain. – Metcon: Today’s piece is intended to challenge you as the movements are high-demand and the loading is relatively heavy for the prescribed volume. 90% effort on this piece.Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) 5 Minutes of Dynamic Warm-up then, With a barbell 3 sets:

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Saturday 8/4

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Metcon: Hero WOD "Jerry". This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. You may surprise yourself.Warm-upWarm-up (No Measure) Warm Up/Mobility (3:00 - 15:00) Run 400 Meters as a group, Then, Spend 10 Minutes on Pose Running Drills https://www.youtube.com/watch?v=9R-3UT1Vd9oMetconMetcon (Time)Metcon (20:00 - 60:00) "Jerry" For time: Run 1 Mile 2k Row Run 1 Mile *No time cap CAT-2 As Prescribed CAT-3 (Run 800m/Row 1k/Run 800m) CAT-4

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