03/31/17: Rowing and Benching
/
__________________________________
NUTRITION CHALLENGE NOTE: If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week! Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!
1st Annual CFR Charity Row: Saturday, June 24th at Sonny's Place in Somers! Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M). This year will benefit the MS Society. Details and registration information will be available soon!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) For Time:
Row 500 M
30 Push Ups
Row 1,000 M
20 Push ups
Row 2,000 M
10 Push ups
B.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) For Time:
Row 500 M
30 Bodyweight Bench Presses
Row 1,000 M
20 Bodyweight Bench Presses
Row 2,000 M
10 Bodyweight Bench Presses
B.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Heavy Program:
__________________________________
A.) Barbell RDL: 5, 5x (Heavy Weight)
B.) 5X:
30 M Walking Lunges w/ Sandbag
20 Sandbag Squats
C.) Hammer Curls: Occulusion Training
40/30/20/10 w/ 30 Seconds Between Sets
D.) 5X:
20 Russian Twists (10 Touches a Side) (25#)
10 Sit Ups w/ Medball Throw (20#)
Post results to SugarWOD!
Optional: EWOD/CoreWOD
