12/22/15: Benching, Rowing, Thrusters and TTB

THIS WEEK'S HOLIDAY SCHEDULE:

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.)  Push Ups:  Max Reps, Rest 3 Mintues, 4X

B.)  5 rounds for time of:

Row 250 meters

25 wallballs (20/14#)

15 Sit Ups

Post time to Comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press- Drop Set- 5 Drops, go to failure at each

80/60/50/40/20% or close to those %'s- 2x

B.)  5 rounds for time of:

Row 250 meters

25. Thrusters (45/35#)

15 TTB

Post time to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Bench Press- Drop Set- 5 Drops, go to failure at each

80/60/50/40/20% or close to those %'s- 2x

B.)  3 rounds for time of:

Row 250 meters

15 Thrusters (135/95#)

15 TTB

Post time to comments!

Optional: EWOD/CoreWOD