04/12/17: Box Jumps, C & J, Bar MUs
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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!
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WOD:
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Boot Camp:
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A.) 3X:
20 Box Jumps (24/20")
20 KB Swings
20 Ring Rows or Pull Ups
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 3X:
20 Box Jumps (24/20")
10 DB Clean and Jerks
5 Bar MU
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) Feet-Elevated Ring Rows: 10
A2.) Straight-Arm Lat Pull Down: 10, 5X
B.) DB Bench: 10, 5X
C.) Dips: Max Reps, 3X
D.) Plate Curls: 20, 5X
E.) 2X:
10 KB Swings (1.5/1)
20 Calorie Row
40 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
