11/06/17: Squatting, Pressing, Sprinting
/
__________________________________
THIS Saturday, November 11th at 9:00am: Wade's Workout: CFR is proud to support @wadesarmy in the fight against neuroblastoma! On Saturday, November 11th at 9:00am, we'll be getting after Wade's Workout! Head to: www.WadesArmy.org to donate, get your shirt and select CrossFit Revelation as your workout location. Another awesome thing about this charity is that you can choose where your donation will be allocated: support families in the fight against neuroblastoma, fund a clinical trial the government will not, or support their operation.
Saturday, November 18th @ 4:00pm @ CFR: CrossGiving!: CrossGiving is literally just a Thanksgiving-ish-Celebration-at-the-CrossFit-Gym. Everyone brings a dish and some booze and we hang out and eat and chat and have a good time. There's no cost involved, no working out involved, no special t-shirts...just a little get together! All are welcome, so feel free to bring family members...kids, included!
Saturday, December 2: MisFit Toys Throwdown: The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017. As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.”
TO REGISTER TO COMPETE, JUDGE OR VOLUNTEER, FOLLOW ABOVE LINK AND SELECT EITHER "TEAM" "JUDGE" OR "VOLUNTEER"!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Contralateral Deadbug
:30 4 Way Dead Bug
1X:
10 M Seesaw Walk
Low Body Push:
50 Burpees AFAP*
*Start Every Minute With 10 Air Squats
Upper Body Push:
Every Other Minute for 10 Minutes:
:30 Handstand Hold
Conditioning:
Death by 20 M Sprint
Post results to SugarWOD!
__________________________________
Classic CrossFit:
__________________________________
Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Contralateral Deadbug
:30 4 Way Dead Bug
1X:
10 M Seesaw Walk
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
Death by 20 M Sprint
Post results to SugarWOD!
__________________________________
Heavy Program:
__________________________________
Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Contralateral Deadbug
:30 4 Way Dead Bug
1X:
10 M Seesaw Walk
Speedwork:
3X:
10 M Spider Man Crawl
10 M Hug Knee/Lunge and Twist
Agility Prep:
4X: 4R/4L: Lateral Bounding
4X: 10 M Single Leg Bounding
2X: 10 M Double Leg Bounding
Sprints:
3 Cones: Cone 1, then Cone 2 is 5 M from Cone 1, and Cone 3 is 10 M from Cone 2
Start at Cone 2, Cross Over Step to Cone 1, Sprint to Cone 3
5 Right Foot Starts/5 Left Foot Starts
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Post results to SugarWOD!
