01/20/17: Bench Press and AMRAP 12

/ CrossFit Revelation/

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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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CFR Open WOD 1:  CrossFit Total:  Women's Rankings

CFR Open WOD 1:  CrossFit Total:  Men's Rankings

CFR Open WOD 2:  AMRAP 15:  Women's Rankings

CFR Open WOD 2:  AMRAP 15:  Men's Rankings

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WOD:

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Boot Camp:

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A.)  Deficit Push Ups:  Stop 3 Reps Before Failure, Every Other Minute, 5X

B.)  AMRAP 12:

20 Sit Ups

20 OH Walking Lunges (20/14# Medball)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press:  10RM, then -5 & -10% for 10- Every 3 Minutes

B.)  AMRAP 12:

20 GHD Sit Ups

10 Left-arm OH Walking Lunges (24/16kg)

10 Right-arm OH Walking Lunges (24/16kg)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Bench Press:  10RM, then -5 & -10% for 10- Every 3 Minutes

B.)  AMRAP 12:

20 Medball Sit Ups

10 Left-arm OH Walking Lunges (24/16kg)

10 Right-arm OH Walking Lunges (24/16kg)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD