02/27/17: Burpees, TTB, Squats and a Lift

/ CrossFit Revelation/

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ANNOUNCEMENTS/UPCOMING EVENTS!

Paleo/Zone Nutrition Challenge:  We will be running a Nutrition Challenge to coincide with the CrossFit Open season...it starts Monday, March 6th!  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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AMRAP 10:

5 Burpees Over the Kbs

10 TTB

15 Air Squats

THEN, IMMEDIATELY BEGIN:

AMRAP 5:

Suitcase Deadlifts (1.5/1)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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AMRAP 10:

5 Burpees Over the Bar

10 TTB

15 Air Squats

THEN, IMMEDIATELY BEGIN:

5 Minutes to Find MAX Squat Clean Thruster

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat:  8 w/ 75%, Every 3 Minutes, 8X

B1.) DB Bench Press:  20

B2.) Feet Elevated Ring Rows:  10, 3X

C.) 4X:

20 Front Raises w/ Plate

20 Lateral Raises

20 Reverse Fly's

D.)  4X:

10 Sit Ups

20 Jumping Lunges

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD