02/22/17: Sandbags and ROMWODs

/ CrossFit Revelation/

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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.)  5X:

60 M Sandbag Push

20 Step Ups w/ Sandbag

10 Burpee

B.)  ROM WOD

 

WORKOUT NOTES:  Today's goal is just to pull some blood to your legs, get your heart rate up and get a good workout...nothing that should make you too sore, though!

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  5X:

60 M Sandbag Push

20 Step Ups w/ Sandbag

10 Burpee

B.)  ROM WOD

 

WORKOUT NOTES:  Today's goal is just to pull some blood to your legs, get your heart rate up and get a good workout...nothing that should make you too sore, though!

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A)  Deadlift:  80 x 5 (5X)

B.)  Strict Pull Up:  5, Every Other Minute, 5X (Add Weight if Possible)

C1.) DB Romanian Deadlifts:  15

C2.) Full Range of Motion Gluteham Raises:  10, 4x

D.)  3X:

6 Turn Suicide Sprint + 60 M Bag Push

Rest 2 Minutes

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD