04/03/17: Monday: Time to WORK!
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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.) 10-8-8-6-4-2:
Thrusters (45/35#)
60 M Sandbag push
B.) 4X:
3 Burpee Box Jump Overs
6 TTB
Run 400 M
C.) 100 Push Ups AFAP
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) In 20 Minutes, Establish 15 Rep MAX OHS
B.) 4X:
3 Snatches (165/125#)
6 TTB
Run 400 M
C.) 100 Push Ups AFAP
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
B1.) 10 Hamstring Curls
B2.) 10 Full Gluteham Raises, 3X
C.) 100 Wallballs for Time (20/14#) *
*Every Break = 10 Burpees
D.) SPRINT:
20 Calories on Bike
20 Burpees
20 Calories on Bike
E.) 100 DB Hammer Curls (Slow and Controlled)
Post results to SugarWOD!
Optional: EWOD/CoreWOD
