01/18/17: CFR Open WOD 4 Rowing and Running
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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 4: Row 500 M, Run 400 M AFAP
Row 500M, then immediately Run 400M, all as fast as possible.
Movement Standards: Row...for 500M. You cannot get off rower until it reaches 500M (so beware of coasting to the finish!). Run...for 400M. Score is total time it takes to complete row + run.
B.) Odd/Even 10:
Odd: 5 Strict Pull ups
Even: Max Burpees
Score=Total Burpees
C.) Bulletproof Shoulders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) CFR Open WOD 4: Row 500 M, Run 400 M AFAP
Row 500M, then immediately Run 400M, all as fast as possible.
Movement Standards: Row...for 500M. You cannot get off rower until it reaches 500M (so beware of coasting to the finish!). Run...for 400M. Score is total time it takes to complete row + run.
B.) Odd/Even 10:
Odd: 5 Weighted Pull ups
Even: Max Burpees
Score=Total Burpees
C.) Bulletproof Shoulders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) CFR Open WOD 4: Row 500 M, Run 400 M AFAP
Row 500M, then immediately Run 400M, all as fast as possible.
Movement Standards: Row...for 500M. You cannot get off rower until it reaches 500M (so beware of coasting to the finish!). Run...for 400M. Score is total time it takes to complete row + run.
B.) Odd/Even 10:
Odd: 5 Weighted Pull ups
Even: Max Burpees
Score=Total Burpees
C.) Bulletproof Shoulders
