12/16/15: Box Jumps and Sit Ups
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2016 CFR Open
Starting the week of January 4th, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Sign up on the whiteboard!
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WOD:
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Bootcamp:
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A.) Odd/Even 10:
Even: 10 Bent Over Rows (Using Medium Weight)
Odd: 10 Push Ups
B.) AMRAP 10:
10 Box Jumps (24/20")
20 Ab Mat Sit-Ups
Post rounds completed to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Odd/Even 10:
Even: 10 Bent Over Rows (Using Medium Weight)
Odd: 10 Push Presses (Using Same Weight)
B.) AMRAP 10:
10 Box Jumps (24/20")
20 Ab Mat Sit-Ups
Post rounds completed to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Odd/Even 10:
Even: 10 Bent Over Rows (Using Medium Weight)
Odd: 10 Push Ups
B.) AMRAP 10:
5 TTB
10 Box Jumps (30/24")
Post rounds completed to comments!
Optional: EWOD/CoreWOD
