12/18/17: Wallballs and Doubles
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UPCOMING HOLIDAY SCHEDULE:
GYM IS CLOSED: SUNDAY 12/24, MONDAY 12/25, AND TUESDAY 12/26
GYM IS CLOSED: MONDAY, 01/01
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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!
CFR Holiday Party: Saturday, January 20th 4:30-8pm @ CFR! Catered by: Bear’s BBQ, BYOB, Family friendly, Optional Gift Exchange ...Save the Date! More Info and Sign Up Sheet to come!
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WOD:
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Boot Camp:
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Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Ipsilateral Deadbug
:10 Deadbug Home Position
2R/2L: Seesaw Walk to Vertical Jump (R+L+Jump = 1)
Low Body Push:
3X:
10 Step Ups (5L/5R)
20 Goblet Squats
Upper Body Push:
EMOM 10:
:20 Handstand Hold
Conditioning:
Odd/Even 10:
Odd: Max Wallballs
Even: Max Doubles
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Ipsilateral Deadbug
:10 Deadbug Home Position
2R/2L: Seesaw Walk to Vertical Jump (R+L+Jump = 1)
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 Week
Ladies: Add 1.25# to Last Week
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Conditioning:
Odd/Even 10:
Odd: Max Wallballs
Even: Max Doubles
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Ipsilateral Deadbug
:10 Deadbug Home Position
2R/2L: Seesaw Walk to Vertical Jump (R+L+Jump = 1)
Movement Prep:
3X:
10 M Heel to Butt/Knee to Chest/Spiderman Crawl
Speed Warm Up:
2R/2L: Open Step to 10 M Sprint
2x15 M Push Up Start Sprint
2x15 M Tall to Fall Start
5x20 M Fly Starts
Intensity Sprints:
6x30 M: Rest as Long as Neccessary
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 Week
Ladies: Add 1.25# to Last Week
Post results to SugarWOD!
