02/08/17: Snatches, OHS and Burpees
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CFR Open: This week is make-up week. This means you have until Friday (02/10/17) at 7:00pm to submit all final scores for ANY #WOD. If you missed any due to traveling/illness/whatever, you have this week ONLY to make them up and submit your scores. If you're re-doing any WOD, same info applies...all scores must be submitted by Friday at 7:00pm, no exceptions!
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ANNOUNCEMENTS/UPCOMING EVENTS!
Saturday, February 18: CFR's "You Compete Me" Couples Throwdown! Last year was our first in-house couples throw down (Nobody Puts Baby in CFR's Corner) and it was such a super fun success that we're doing it again! On Saturday, February 18th we are going to have a friendly little partner competition (open to past, present and future CFR members...). We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!). Sign up at the gym with you and your partner, team name (and shirt sizes, if you want one)!
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 TBA!
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WOD:
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Boot Camp:
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A.) ROM WOD
B.) 5X:
10 KB Swings
10 Burpees Over the Bell
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) ROM WOD
B.) 5X:
5 Hang Power Snatches (95/65#)
10 OHS
10 Burpees over the Bar
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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Establish 1RM in the Following:
Deadlift
Bench
Banded Tri Pull Downs
1 min/ 45 sec/ 30 sec/ 15 sec/ Max Reps
The timining interval above is work time and rest time.
Work 1 min/ Rest 1 min/ Work 45 sec/ Rest 45...
Tabata Treadmill Sprints
Post results to SugarWOD!
Optional: EWOD/CoreWOD
