12/15/17: "Cindy"
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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:
5 Full Range of Motion Gluteham Raises
5-Way Medball Throws (10 Per Position)
Low Body Pull:
4X:
20 Back Extensions
:30 Prone GHD Hold
1 Minute Deadbug Home
Upper Body Pull:
3X: Max Strict Chin Ups
Conditioning:
"Cindy"
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
5 Full Range of Motion Gluteham Raises
5-Way Medball Throws (10 Per Position)
Low Body Pull:
Power Clean: 5x3
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
Upper Body Pull:
3X: Max Strict Chin Ups
Conditioning:
"Cindy"
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
5 Full Range of Motion Gluteham Raises
5-Way Medball Throws (10 Per Position)
Low Body Pull:
Power Clean: 5x3
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
Upper Body Pull:
3X: Max Strict Chin Ups
Conditioning:
4X:
10 M DB Walking Lunges: 1 Hand OH/1 Hand by Side
50 Doubles
Post results to SugarWOD!
