02/24/17: Odd/Even
/
______________________________________
ANNOUNCEMENTS/UPCOMING EVENTS!
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!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) Deficit Push Ups: 20, Every 3 Minutes, 3X
B.) Odd/Even 12:
Even: 5 HSPU
Odd: 30 Doubles
C.) 100 Curls
WORKOUT NOTES: Working on skills that will come up in OPEN.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) Bench Press: 5RM, then -5 & -10% for 5
B.) Odd/Even 12:
Even: 5 HSPU
Odd: 30 Doubles
C.) 100 Curls
WORKOUT NOTES: Continuation of bench program, goal is to add weight to last week's 5's. WOD: working on skills that will come up in OPEN.
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Heavy Program:
__________________________________
A1.) Back Squat: 60% x 5
A2.) Wheel Chair: 60M, 5X
B1.) Bench Press: 60 x 10
B2.) Push Ups: 20, 3X
C.) 50 UNBROKEN Thrusters (75/55#)*
*Every Break = 10 Burpees
D.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
