02/12/16: Front Squats and Lurong WOD 4
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TOMORROW @ 9AM = "Nobody Puts Baby in CFR's Corner" Partner Throwdown!
CFR's (Way After The) Holiday Party: TOMORROW! at 6pm at Bentley's in East Longmeadow. All are welcome! We will provide appetizers and things to munch on, you pay for your drinks, and bring a $20 Yankee Swap gift (if you're interested...certainly not required!). We're trying to get a head count, so if you and your significant other are coming, shoot us a quick email to let us know: cfrevelation@gmail.com; thanks and hope to see you all there!
2016 CrossFit Open: The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016.
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WOD:
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Bootcamp:
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A.) 4X:
30 M Walking Lunge w/ Sandbag
30 M Sandbag Push
B.) Lurong WOD 4:
6 Minute Time Cap:
15 Deadlifts (115/75#)
15 Box Dips
12 Deadlifts (115/75#)
12 Box Dips
9 Deadlifts (115/75#)
9 Box Dips
6 Deadlifts (115/75#)
6 Box Dips
3 Deadlifts (115/75#)
3 Box Dips
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) FS: 3x3 w/ 80%, 3 Seconds in Bottom, 12 Seconds at Top, 1 Set Every 4 Minutes
B.) Lurong WOD 4:
6 Minute Time Cap
15 Deadlifts (185/135#)
15 Ring Dips (Or MU's)
12 Deadlifts (185/135#)
12 Ring Dips (Or MU's)
9 Deadlifts (185/135#)
9 Ring Dips (Or MU's)
6 Deadlifts (185/135#)
6 Ring Dips (Or MU's)
3 Deadlifts (185/135#)
3 Ring Dips (Or MU's)
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) FS: 3x3 w/ 80%, 3 Seconds in Bottom, 12 Seconds at Top, 1 Set Every 4 Minutes
B.) Lurong WOD 4:
6 Minute Time Cap
15 Deadlifts (275/215#)
5 Muscle Ups
12 Deadlifts (275/215#)
4 Muscle Ups
9 Deadlifts (275/215#)
3 Muscle Ups
6 Deadlifts (275/215#)
2 Muscle Ups
3 Deadlifts (275/215#)
1 Muscle Up
Post results to comments!
Optional: EWOD/CoreWOD
