12/17/15: Front Squats and Tabata Mash
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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.) Bottom to Bottom Tabata Air Squat
B.) Tabata Mash:
Calorie Row
Doubles
Post Reps completed to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Front Squat: 3x3 w/ 70% (7 Second Hold at Bottom, 15 Second Hold at Top)
1 Set Every 4 Minutes
B.) Tabata Mash:
Calorie Row
Doubles
Post Reps completed to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Front Squat: 3x3 w/ 70% (7 Second Hold at Bottom, 15 Second Hold at Top)
1 Set Every 4 Minutes
B.) Tabata Mash:
Calorie Row
Doubles
Post Reps completed to comments!
Optional: EWOD/CoreWOD
