12/18/15: Odd/Even and Diane!

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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:  Max Strict Pull Ups

Odd:  30 Second Plank Hold

B.)  WOD:

100 KB Swings

50 Thrusters

25 Rings Rows

Post Time to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Odd/Even 10:

Even:  Max Strict Pull Ups

Odd:  30 Second Static Hold on Rings at Full Extension

B.)  "Diane"

21-15-9 reps for time of:

Deadlifts (225/185#)

HSPUs

Post time to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Odd/Even 10:

Even:  Max Strict Pull Ups

Odd:  30 Second Static Hold on Rings at Full Extension

B.)  WOD:

9-6-3:

Deadlifts (315/225#)

Bench Press (Bodyweight)

Post time to comments!

Optional: EWOD/CoreWOD