05/03/17: Push Presses, Box Jumps and a ROMWOD

/ CrossFit Revelation/

__________________________________

Nutrition Challenge Ended...Time for Measurements and Benchmark WOD Re-Tests!  Benchmark WODs are programmed for Saturday...if you won't be able to make it, you can make them up during class times this week!

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...time to start raising money!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

A.)  3X:

25 Landmine Push Press (95/65#)

25 Box Jumps (20/24")

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.)  3X:

25 Landmine Push Press (135/95#)

25 Box Jumps (20/24")

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

__________________________________

A1.) Seated DB Press x 10 (Light)

A2.) DB Flys x 10 (Light), 3X

B.) Bench Press:  Find 5 Rep Max, Then -5 and -10% for 3

C.) Incline DB Bench Press:  10, 3X

D.) Scap Jacked

E.)  21-15-9:

Calories on Bike

Burpees

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD