02/20/17: OH Walking Lunges and TTB
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ANNOUNCEMENTS/UPCOMING EVENTS!
2017 CrossFit Open: Feb. 23-March 27: Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. Sign up for $20, do the workouts, enter your scores and you will be ranked in relation to the peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. (NOTE: CFR programs the Open workouts for Saturday's and that is when the majority of the community does them together, though there will be opportunities to complete the workouts other days as necessary.)
Paleo/Zone Nutrition Challenge: We will be running a Nutrition Challenge to coincide with the CrossFit Open season...more details and sign up sheet at the gym!
Women, WOD and Wine Night 2: Friday, March 3 @ 6:30pm: Bring a dish/snack to share and your favorite beverage and join the CFR Ladies for an evening of WODs and camaraderie!
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WOD:
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Boot Camp:
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A.) AMRAP 10:
10 Weighted Step ups
10 Push Ups with DB's
10 Squats with DB's
B.) 5X:
20 (10 Per Leg) 1-Handed OH Walking Lunges (20/10#)
10 TTB
WORKOUT NOTES: WOD is preparation for the OPEN!
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: 10 RM, then -5 & -10% for 10
B.) 5X:
20 (10 Per Leg) 1-Handed OH Walking Lunges (50/35#)
10 TTB
WORKOUT NOTES: This is week 5 of the squat program, and the goal is to try to add 5-10# on to weight from last week. WOD is preparation for the OPEN!
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Front Squat: 5 w/ Medium Weight, Every 3 Minutes, 5X
B.) Strict Press: 60 x 8, Every Other Minute, 3X
C.) Bent Over Sled Drag: Heavy x 60 M (3X)
D.) Bi Curls: 21's- 2x
E.) 50 Calorie Row*
*Every Minute on the Minute, Complete 10 Air Squats
Post results to SugarWOD!
Optional: EWOD/CoreWOD
