04/05/17: All the Thrusters

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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 Wallballs for Time (20/14#)*

*Every Minute on the Minute, Complete 5 Burpees

B.)  ROMWOD...Get #SwoleAndFlexy

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  100 Thrusters for Time (95/65#)*

*Every Minute on the Minute, Complete 5 Burpees

B.)  ROMWOD...Get #SwoleAndFlexy

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A1.) DB Chest Flys:  10 (Light)

A2.) DB Bench with Neutral Grip:  10 (Light) 3X

B.) Seated DB Shoulder Press:  10, 5X (10 Reps Should be Tough)

C.) Bench (Narrow Grip):  5x5

D1.) 20 DB Reverse Flys

D2.) 20 Wall Slides:  3X

E.)  3X:

20 Box Jumps (20")

60 M Bag Push

Post results to SugarWOD!

Optional: EWOD/CoreWOD