12/21/15: OHS, Walking Lunges and MUs
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THIS WEEK'S HOLIDAY SCHEDULE:
Monday: Normal (All Classes)
Tuesday: Normal (All Classes)
Wednesday: Normal (All Classes)
Thursday: 5, 6, 7, 8, 9am and 12pm
Friday: CLOSED
Saturday: CLOSED
Sunday: CLOSED
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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.) EMOM 21:
1: 10 Burpees
2: 10 Box Jumps (24/20")
3: 10 KB Swings (16/12kg)
(Repeat for 21 Minutes: So minute 1 is 10 burpees, minute 2 is 10 box jumps, minute 3 is 10 kb swings...minute 4 is 10 burpees, minute 5 is 10 box jumps, etc.)
B.) 21-15-9:
OH Walking Lunge w/ Med Ball
Ring Rows
Post Time to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) OHS: 90-100%, Every Other Minute, 5X
B.) WOD:
21-15-9
OH Walking Lunges (95/65#)
9-6-3
MU
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) OHS: 90-100%, Every Other Minute, 5X
(Compare to November 5th)
B.) WOD:
21-15-9
OH Walking Lunge (135/95#)
9-6-3
Weighted Pull Ups
Post time to comments!
Optional: EWOD/CoreWOD
