Tuesday’s WOD

CrossFit Uncensored - CrossFitWarm-upW21: 2 Rounds (No Measure)100 M Row 100 M RunWeightliftingBBB 02.27.17A: Shoulder Press3x8 Strict Press @ 60% of 1 RMB: Paused Front Squat 3x3 Pausing Front Squat @ 60% or 1RM" Super Set A. & B.WODMetcon (8 Rounds for reps)EMOMx8: C2: Odd: 15/12 Cal Bike Even: 30 Sit-ups C4: EMOMx8: Odd: 10/7 Cal Bike Even: 15 Sit-upsBBB 02.27.17

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Monday’s WOD

CrossFit Uncensored - CrossFitWarm-upW6: 3 Rounds *20 Second Stations (No Measure)Plank Hold Double Unders Mountain ClimbersSkill WorkGD1: Rope Climbs Drill (No Measure)Take about 10 min to help work on technique with rope climbs. Really focus on getting members to understand how to clinch the rope with their feet. Go over progressions.WODMetcon (AMRAP - Rounds and Reps)C2: Complete as many rounds as possible in 12 minutes of: 15-ft. rope climbs, 3 ascents 135/95-lb. push presses, 12 reps 50 double-unders C3: Complete as many rounds as possible in 12 minutes of: 15-ft. rope climbs, 3 / halfwayup or a lock in progression

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Saturday WOD

CrossFit Uncensored - CrossFitCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 repWODCrossFit Games Open 16.1 Teens (AMRAP - Reps)20-Minute AMRAP of: 25 Ft. Overhead Walking Lunge, 65# / 45# 8 Bar Facing Burpees 25 Ft. Overhead Walking Lunge, 65# / 45# 8 Pull-ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft

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OPEN WOD 17.1 / Friday Night Lights TONIGHT!

CrossFit Uncensored - CrossFitWarm-upFriday Night Lights!W13: 2 rounds (No Measure)5 Pull-ups 10 Push-ups 15 Air squats 100 M RunWODTEENS 14-15CrossFit Games Open 17.1 Teens 14-15 (Time)For Time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Boys: 35-lb. dumbbell / 24-in. box Girls: 20-lb. dumbbell / 20-in. box Time cap: 20 minutesCrossFit Games Open 17.1 Teens 14-15 Scaled (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40

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Thursday’s WOD

AnnouncementsREGISTER for the CrossFit Open. Starts THIS Friday! Family & Friends welcome to cheer you on and watch. %PM first heats starts. https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=gamesCrossFit Uncensored - CrossFitREGISTER! www.crossfitgames.comCAST YOUR VOTE NOWWarm-upR4: 400 M Run (No Measure)*early class 5 1/2 laps in the rink.WODMetcon (20 Rounds for reps)“Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with a high

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