01/11/17: CFR Open WOD 2: AMRAP 15
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UPCOMING EVENTS!
Saturday, January 21st: CFR's After-The-Holidays-Party! 6:00pm at Bentley's in East Longmeadow...we'll provide the food, you just buy your own drinks! Hope to see everyone there at some point throughout the evening!
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WOD:
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Boot Camp:
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A.) CFR OPEN WOD 2: AMRAP 15:
5 Burpees
10 Box Jumps (24/20")
15 Wall Balls (20/14#)
Movement Standards:
- Must stand to full extension and clap overhead for Burpee
- Box Jump can be a step up. Must stand to full extension on top of box
- Wallball must TOUCH target, squat must be below parallel
B.) Bulletproof Shoulders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) CFR OPEN WOD 2: AMRAP 15:
5 Burpees
10 Box Jumps (24/20")
15 Wall Balls (20/14#)
Movement Standards:
- Must stand to full extension and clap overhead for Burpee
- Box Jump can be a step up. Must stand to full extension on top of box
- Wallball must TOUCH target, squat must be below parallel
B.) Bulletproof Shoulders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) CFR OPEN WOD 2: AMRAP 15:
5 Burpees
10 Box Jumps (24/20")
15 Wall Balls (20/14#)
Movement Standards:
- Must stand to full extension and clap overhead for Burpee
- Box Jump can be a step up. Must stand to full extension on top of box
- Wallball must TOUCH target, squat must be below parallel
B.) Bulletproof Shoulders
