10/25/16: 50's
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UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
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WOD:
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Boot Camp:
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A.) 1 Mile Run Time Trial
B.) For time:
50 Wallballs (20/14#)
50 Deadlifts/Suitcase Deads
50 Push Ups
*Each time you break a set of wall-ball shots or push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or floor.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 1 Sn Bal + 2 OHS: 50/60/70/80/90/100/105% (of Max Snatch)
B.) For time:
50 Wallballs (20/14#)
50 Deadlifts (185/135#)
50 HSPUs
*Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) 1 Sn Bal + 2 OHS: 50/60/70/80/90/100/105% (of Max Snatch)
B.) For time:
50 Wallballs (30/20#)
50 Deadlifts (185/135#)
50 Strict Presses (60% of BW)
*Each time you break a set of wall-ball shots or Strict Presses, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or bar.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
