01/16/17: CFR Open WOD 3 and 1K Row

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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 3:  In 10 Minutes Complete:  As many reps as possible of ground to OH, using max weight.  

Movement Standards:  Must use the same weight throughout 10 minutes, so choose weight carefully.  Get the weight from the ground to OH anyway (clean and jerk, snatch, squat, power, whatever…).  Your score is weight x reps.

B.)  1K Row Time Trial

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  CFR Open WOD 3:  In 10 Minutes Complete:  As many reps as possible of ground to OH, using max weight.  

Movement Standards:  Must use the same weight throughout 10 minutes, so choose weight carefully.  Get the weight from the ground to OH anyway (clean and jerk, snatch, squat, power, whatever…).  Your score is weight x reps.

B.)  1K Row Time Trial

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  CFR Open WOD 3:  In 10 Minutes Complete:  As many reps as possible of ground to OH, using max weight.  

Movement Standards:  Must use the same weight throughout 10 minutes, so choose weight carefully.  Get the weight from the ground to OH anyway (clean and jerk, snatch, squat, power, whatever…).  Your score is weight x reps.

B.)  1K Row Time Trial

Post results to SugarWOD!

Optional: EWOD/CoreWOD