12/14/17: Back Squats and Double Unders
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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:
3X:
IT Band Slow Twisting Kick: 2R/2L
Seesaw Walk to Burpee: 2R/2L
:30 4-Way Deadbug
Low Body Push:
AMRAP 12:
10 M Plate Push
10 Goblet Squats w/ Plate
10 M Plate Push
10 RDL w/ Plate
Upper Body Push:
5X:
15 DB Floor Press
Conditioning:
AMRAP 8:
20 Wallballs
60 Doubles
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
IT Band Slow Twisting Kick: 2R/2L
Seesaw Walk to Burpee: 2R/2L
:30 4-Way Deadbug
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# To Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Conditioning:
AMRAP 8:
20 Back Squats (95/65#)
60 Doubles
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
IT Band Slow Twisting Kick: 2R/2L
Seesaw Walk to Burpee: 2R/2L
:30 4-Way Deadbug
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
Volume Sprinting:
10 X 60 M, Rest 90 Seconds
Post results to SugarWOD!
