12/12/17: MU's, FS and TTB
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CFR Open: Begins January 8th, 2018! The CFR open will run for 4 weeks, and 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. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)! Sign up on the whiteboard!
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WOD:
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Boot Camp:
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Warm Up: (Don't Go Heavy)
2X:
20 Banded Good Mornings
20 KB Swings w/ Open Step
Low Body Pull:
4X:
60 M Bent Over Sled Drag
Upper Body Pull:
3X: Max Strict Pull Ups
Conditioning:
5X:
10 Ring Rows
15 Wallballs
20 Sit Ups
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up: (Don't Go Heavy)
2X:
20 Banded Good Mornings
20 KB Swings w/ Open Step
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Upper Body Pull:
3X: Max Strict Pull Ups
Conditioning:
5X:
3 MU's
6 FS (155/75#)
12 TTB
Post results to SugarWOD!
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Heavy Program:
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Warm Up: (Don't Go Heavy)
2X:
20 Banded Good Mornings
20 KB Swings w/ Open Step
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Upper Body Pull:
3X: Max Strict Pull Ups
Step Ups:
3X: 14 (7 Per Leg) ((Pick a Weight That Challenges Your Posture and Position))
Conditioning:
6X:
20 Russian KB Swings
20 Plyo Skiers
Rest 1 Minute
Post results to SugarWOD!
