04/26/17: DB Snatches, Rowing, Burpees, MUs
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This is the LAST WEEK of the Nutrition Challenge! Stay Strong!: 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 is available at the gym.!
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WOD:
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Boot Camp:
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A.) In 20 Minutes:
100 DB Snatches (20/10#)
80 Calorie Row
60 Bar-Facing Burpees
40 Pull Ups
B.) ROM WOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) In 20 Minutes:
100 DB Snatches (50/35#)
80 Calorie Row
60 Bar-Facing Burpees
40 MUs
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) 4X:
Max Strict Pull ups
30 M Farmer's Carry (Max Weight)
B.) Bench Press: 3, 8X
C.) Shoulder Circuit: 5X (Using Plate)
Front Raises: 10
Chest Press: 10
Shoulder Press: 10
Tricep Extension: 10
D.) AMRAP 12:
5 Pull Ups
10 Calories on Bike
20 Sit Ups
Post results to SugarWOD!
Optional: EWOD/CoreWOD
