01/23/17: CFR Open WOD 5: Fight Gone Bad

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ANNOUNCEMENTS/UPCOMING EVENTS!

EWODS:  Beginning in February, Endurance Classes/EWODs will run on Monday/Wednesday nights at 6:30pm, and Saturdays at 10am.  (No more Open Gym Wednesdays at 6:30...now you've got an EWOD!)  During an Endurance class, you will be coached through a warm-up, necessary skill work and drills, an Endurance-based WOD (think rowing and running!), and a cool-down/stretch/mobility work.  Scott M. is our EWOD Coach and he does such a great job...we encourage everyone to try to make at least 1 a week!

Saturday, February 18:  CFR's "You Compete Me" Couples Throwdown!  Last year was our first in-house couples throw down (Nobody Puts Baby in CFR's Corner) and it was such a super fun success that we're doing it again!  On Saturday, February 18th we are going to have a friendly little partner competition (open to past, present and future CFR members...).  We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!).  Sign up at the gym with you and your partner, team name (and shirt sizes, if you want one)! 

2017 CrossFit Open:  Feb. 23-March 27:  Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.  Sign up for $20, do the workouts, enter your scores and you will be ranked in relation to the peers in your age division, competition region, state and country.  Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.  (NOTE:  CFR programs the Open workouts for Saturday's and that is when the majority of the community does them together, though there will be opportunities to complete the workouts other days as necessary.)  

Paleo/Zone Nutrition Challenge:  We will be running a Nutrition Challenge to coincide with the CrossFit Open season...more details TBA!

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WOD:

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Boot Camp:

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2017 CFR Open WOD 5:  "Fight Gone Bad":

3X:

Wall balls (20/14#) to 10'/8' target

SDHP (75/55#)

Box Jumps (24/20")

Push Press (75/55#)

Row (Calories)

Rest 1

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  

Score = Total Reps

Movement Standards:  Wallball:  Athlete must squat below parallel and ball must hit the target for each rep to count. Sumo Deadlift High Pull:  Barbell must come from the ground each rep and bar must reach just under chin level for each rep to count.  Box Jump:  Hips must come to full extension at the top of the box. Athletes may do step-ups/down.  Push Press:  Arms must be fully extended overhead and you must "clear the ear" for each rep to count.  Row:  Just row hard for as many calories as you can.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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2017 CFR Open WOD 5:  "Fight Gone Bad":

3X:

Wall balls (20/14#) to 10'/8' target

SDHP (75/55#)

Box Jumps (24/20")

Push Press (75/55#)

Row (Calories)

Rest 1

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  

Score = Total Reps

Movement Standards:  Wallball:  Athlete must squat below parallel and ball must hit the target for each rep to count. Sumo Deadlift High Pull:  Barbell must come from the ground each rep and bar must reach just under chin level for each rep to count.  Box Jump:  Hips must come to full extension at the top of the box. Athletes may do step-ups/down.  Push Press:  Arms must be fully extended overhead and you must "clear the ear" for each rep to count.  Row:  Just row hard for as many calories as you can.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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2017 CFR Open WOD 5:  "Fight Gone Bad":

3X:

Wall balls (20/14#) (10'/8' target)

SDHP (75/55#)

Box Jumps (24/20")

Push Press (75/55#)

Row (Calories)

Rest 1

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  

Score = Total Reps

Movement Standards:  Wallball:  Athlete must squat below parallel and ball must hit the target for each rep to count. Sumo Deadlift High Pull:  Barbell must come from the ground each rep and bar must reach just under chin level for each rep to count.  Box Jump:  Hips must come to full extension at the top of the box. Athletes may do step-ups/down.  Push Press:  Arms must be fully extended overhead and you must "clear the ear" for each rep to count.  Row:  Just row hard for as many calories as you can.

Post results to SugarWOD!

Optional: EWOD/CoreWOD