04/17/17: Tire Flips!!!!
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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.)
100 Cal Row for Time
B.) 4x
5 Tire Flips
10 in out jumps
Run 200m
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: Find 3 Rep Max, 95%x3, 90%x3, I set every 3 min
B.) 4x
5 Tire Flips
10 in out jumps
Run 200m
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: 5RM, then -5 & -10% for 5
B.) Weighted Step up-20 (10 per leg), 4x
C.) Front Rack Walk arounds- Make it heavy but don't die 3x
D.) 4x
5 Tire Flips
10 in out jumps
Run 200m
Post results to SugarWOD!
Optional: EWOD/CoreWOD
