09/12/17: Pull Ups, Deadlifts and Burpees
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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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Warm Up: (Don't Go Heavy)
3X:
30 Banded Good Mornings
10 Ring Rows
Low Body Pull:
4X:
20 Suitcase Deadlifts
30 M Farmers Carry
20 Ring Rows
30 M Farmers Carry
Conditioning:
5X:
20 Calorie Row
5 Burpees
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up: (Don't Go Heavy)
3X:
30 Banded Good Mornings
10 Feet-Elevated Ring Rows
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Conditioning:
5X:
5 Strict Pull ups
5 Deadlifts (225/185#)
5 Burpees
Post results to SugarWOD!
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Heavy Program:
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Warm Up: (Don't Go Heavy)
3X:
30 Banded Good Mornings
10 Feet-Elevated Ring Rows
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Upper Body Pull:
Max Strict Pull Ups, 3X
Auxiliary:
20 Step Ups With High Knee: 3X
20 DB RDL's: 3X
Post results to SugarWOD!
