01/17/17: Strict Press and "Filthy Fifty"
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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.) HSPU: 10 Second Hold on Top, 3 Second Eccentric, Explode Up; 3, Every Other Minute, 5X
B.) "Filthy Fifty"
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/15#)
50 Back Extensions
50 Wallballs (20/24#)
50 Burpees
50 Double Unders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Strict Press: 5 w/ 80%, Every Other Minute, 5X
B.) "Filthy Fifty"
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (1.5/1)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35#)
50 Back Extensions
50 Wallballs (20/24#)
50 Burpees
50 Double Unders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Strict Press: 5 w/ 80%, Every Other Minute, 5X
B.) "Filthy Fifty"
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (1.5/1)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35#)
50 Back Extensions
50 Wallballs (20/24#)
50 Burpees
50 Double Unders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
