03/03/17: DB Burpees...Seriously.

/ CrossFit Revelation/

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ANNOUNCEMENTS/UPCOMING EVENTS!

Paleo/Zone Nutrition Challenge:  Challenge starts THIS Monday, March 6th...there is still time to sign up!  All of the information was emailed out to those who have already signed up (so if you signed up, but didn't receive the email, let us know!).  Informational meeting TOMORROW, Saturday, March 4th at 9:00am!!  

Women, WOD and Wine Night 2:  TONIGHT @ 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.)  Deficit Push Ups:  20, Every 3 Minutes, 3X

B.)  5X:

10 DB Burpees

Row 250 M

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press:  5RM, then -5 & -10% for 5

B.)  5X:

10 DB Burpees

Row 250 M

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  20 Barbell Step Ups (10 Per Leg), 5X

B.)  Bent Over Barbell Rows (Medium Weight) 10, 3X

C.)  2K Row Time Trial

D.)  30/25/20/15:  

Reverse Curls w/ Barbell

DB Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD