11/01/16: Squat Day
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UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k
Monday, November 14: Kettlebell Kitchen Food Tasting
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS
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WOD:
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Boot Camp:
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A.) 10x
30 M Walking Lunge
5 Burpees
B.) 27-21-15 reps for time of:
Back squats- Empty Bar
Handstand push-ups progressions
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A) Back Squat- 10 rep max (add 5# to last week), rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set
B.) 27-21-15 reps for time of:
Back squats- 165/135
Handstand push-ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A) Back Squat- 10 rep max (add 5# to last week), rest 3 min, 10 x 95% of first set, rest 3, 10x90% of first set
B.) 27-21-15 reps for time of:
Back squats- 225/185
Strict Press- 135/ 95
Post results to SugarWOD!
Optional: EWOD/CoreWOD
