02/13/18: GHDs and Squat Cleans
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Saturday, February 17th: Snatch Made in Heaven In-House Couples Comp! Saturday, February 17th 9am-12pm (ish): This is our 3rd Annual Couples Competition and it's a friendly little in-house partner competition. We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!). Sign up at the gym with your name, your partner, and your team name (and shirt sizes, if you want one)!
Sunday, March 4th: 4th Annual Northeastern States Weightlifting Open: The 4th Annual Northeastern States Weightlifting Open will be hosted at CrossFit Revelation on Sunday, March 4th. This is a sanctioned USAW meet, and will likely sell out, so sign up soon at connecticutweightlifting.com!
Saturday, June 16th: 2nd Annual CFR Charity Marathon Row: Save-the-Date!! Saturday, June 16, 2018 at Sonny's Place in Somers. Teams of 5 (so start finding your team members!) must raise $ to compete in the marathon row. All proceeds go to charity...this year our charity is Wade's Army!
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WOD:
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Boot Camp:
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Warm Up:
3X:
20 Russian Twists
10 DB RDL
10 Push Ups
Low Body Pull:
4X:
20 Banded Hamstring Curls
20 Lunges
Upper Body Pull:
3X: Max Strict Chin Ups
Conditioning:
AMRAP 10:
20 Sit-Ups
10 Medball Clean Wallballs
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
Clean and Jerk Warm Up
Low Body Pull:
5X: 2 Squat Cleans + 1 Clean and Jerk: 1 Set Every 3 Minutes
Upper Body Pull:
3X: Max Strict Chin Ups*
*If You're Able to Get 10+ Per Round, Switch to Weighted Chin Ups and Aim for 5 Reps
Conditioning:
AMRAP 10:
20 GHD Sit-Ups
5 Squat Cleans (205/155#)
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
Snatch Warm Up
Dynamic Pull:
Snatch: 5x3: One Set Every 3 Minutes
Guys: Add 2.5# from Last Session
Ladies: Add 1.5# from Last Session
Low Body Pull:
Deadlift: 1x3
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Step Ups:
3X: 10 Per Leg (Choose Weight That Challenges Posture and Position)
Conditioning:
2K Row Time Trial
Post results to SugarWOD!
