12/29/15: Wait, I Don't Have to Squat Clean?!
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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.) Dips: 10, Every Other Minute, 5X:
B.) 5X:
10 Sandbag Cleans
10 Front Rack Walking Lunges w/ Bag
10 Burpees Over Bag
Post time to Comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Push Press: 3 w/ 100% of Strict Press, Every Other Minute, 5X
B.) 5X:
10 Power Cleans (95/65#)
10 Front Rack Walking Lunges (95/65#)
10 Burpees Over the Bar
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Push Press: 3 w/ 100% of Strict Press, Every Other Minute, 5X
B.) 3X:
10 Power Cleans (205/155#)
10 Front Rack Walking Lunges (205/155#)
10 Burpees Over the Bar
Post time to comments!
Optional: EWOD/CoreWOD
