05/05/17: Bench PR Today!

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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!

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WOD:

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Boot Camp:

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A.)  Max Push Ups:  Every 3 Minutes, 3X

B.)  AMRAP 10:

10 HSPU

15 Front Rack Walking Lunges (Empty Bar)

C.)  100 Curls

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press:  

Warm Up:  50x5/60x4/70x3/80x1/90x1

Then, PR:  3 Attempts, 1 Every 4 Minutes

B.)  AMRAP 10:

10 HSPU

15 Front Rack Walking Lunges 95/65

C.)  100 Curls

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.) 3'' Deficit Deadlift:  75%x5 (5X)

B1.) DB Bent Over Row:  15 (Per Arm)

B2.) DB Pull Overs:  15, 3X

D.)  Row 500 M, Rest 2 Minutes, 4X (Keep Consistent Timing/Pace for Each Round)

E.)  100 DB Curls, Every Break = 1 Minute Plank

Post results to SugarWOD!

Optional: EWOD/CoreWOD