08/15/17: EMOM and an AMRAP!

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Friday, September 22:  Women, Wine and (YOGA)WOD Night!  $10 (please bring cash for our Yogi), 6:45-9pm:  Ladies of CFR (Feel Free to Bring Your Friends!),  Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga!  The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before!  FitVine Wine will also be doing a wine tasting from 7-9pm!  Feel free to bring snack/beverage of choice!

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WOD:

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Boot Camp:

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A.)  AMRAP 10:

5 Pull Ups

10 Push Ups

15 Squats

B.)  AMRAP 10:

20 Sit-Ups

5 DB Squat Cleans

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  EMOM 10:  2 Cleans + 1 Jerk w/ 75%

B.)  AMRAP 10:

20 GHD Sit-Ups

5 Squat Cleans (205/155#)

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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Warm Up:

3X:

10 Reverse Dips

10 Push Ups

10 Strict Pull Ups

Compound:

Bench:  Find 7-Rep Max*

*Warm Up With a Few Sets of 7, Then Get After It

Accessory:

Parallel Bar Dips:  3 x Max Reps

Seated DB Press:  3x20

Post results to SugarWOD!

Optional: EWOD/CoreWOD