12/28/17: Landmine Presses and KB Swings
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UPCOMING HOLIDAY SCHEDULE:
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:
2X:
20 Chest Elevated Push Ups
20 Contralateral Deadbugs
20 Russian Twists
Low Body Push:
Odd/Even 12:
Even: 60 M Bag Push
Odd: 10 Wallballs
Upper Body Push:
5X:
15 DB Floor Presses
Conditioning:
4X:
10 (5/5) Open Step Landmine Push Presses
20 Russian KB Swings (1.5/1)
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
2X:
20 Chest Elevated Push Ups
20 Contralateral Deadbugs
20 Russian Twists
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:
Bench 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:
4X:
10 (5/5) Open Step Landmine Push Presses
20 Russian KB Swings (2/1.5)
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
2X:
20 Chest Elevated Push Ups
20 Contralateral Deadbugs
20 Russian Twists
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Agility Prep:
4X: 4R/4L: Lateral Bounding
4X; 10 M Single Leg Bounding
2X: 10 M Double Leg Bounding
Sprints:
3 Cones: Cone 1, Cone 2 is 5 M from Cone 1, Cone 3 is 25 M from Cone 2
Start at Cone 2, Cross Over Step to Cone 1, Sprint to Cone 3
5 Right Foot Starts/ 5 Left Foot Starts
Post results to SugarWOD!
