01/03/17: Back Squats and 12 Rounds
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UPCOMING EVENTS!
Monday, January 9th: Starting the first week of January, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February! (The workouts will be used as the class WOD, so you will be doing them either way.) Cost will be $30 and that covers a t-shirt and scoring. Each week we will announce the top three for each WOD and the overall leaderboard. Last year's Open was a blast, so let's have another great year! Sign up on the whiteboard!
Saturday, January 21st: CFR's After-The-Holidays-Party! Details TBA.
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WOD:
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Boot Camp:
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A.) 5X:
10 Hamstring Curls w/ Band
10 M Monster Walk
10 Carlton's Per Side
10 M Monster Walk
B.) 12 RFT:
10 Wallballs (20/14#)
5 Burpees
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: -20% of Best 3RM, for 3 × 3
B.) 12 RFT:
10 Hang Squat Cleans (95/65#)
5 HSPU's w/ 3'' Deficit
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat: -20% of Best 3RM, for 3 × 3
B.) 12 RFT:
10 Hang Squat Cleans (225/155#)
6 Strict Presses (135/95#)
Post results to SugarWOD!
Optional: EWOD/CoreWOD
