12/18/17: Snatches, Walking Lunges, CTB
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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 (Don't Go Heavy):
2X:
:15/:15 Captain Morgan Left Elbow
:15/:15 Captain Morgan Right Elbow
20 DB RDL'S
Low Body Pull:
AMRAP 8:
20 Banded Good Morning'S
10 4-Way DB
Upper Body Pull:
3X: Max Strict Pull Ups
Conditioning:
4X:
20 DB Snatches
20 M Single Arm DB OH Walking Lunges
10 Ring Rows
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up (Don't Go Heavy):
2X:
:15/:15 Captain Morgan Left Elbow
:15/:15 Captain Morgan Right Elbow
20 DB RDL'S
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:
4X:
20 DB Snatches
20 M Single Arm DB OH Walking Lunges
10 CTB Pull Ups
Post results to SugarWOD!
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Heavy Program:
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Warm Up (Don't Go Heavy):
2X:
:15/:15 Captain Morgan Left Elbow
:15/:15 Captain Morgan Right Elbow
20 DB RDL'S
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Upper Body Pull:
3X: Max Strict Pull Ups
Step Ups:
3X: 5 Per Leg (Pick a Weight That Challenges Your Posture and Position)
Conditioning:
5X:
20 Landmine Push Press
20 Plyo Skiers
Post results to SugarWOD!
