02/07/18: Pull Ups, TTB and Rowing

/ CrossFit Revelation/

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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)! 

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 (Don't Go Heavy):

2X:

20 Banded Good Mornings

20 KB Swings w/ Open Step

Trunk Stability:

5X:

:30 Pillar Hold

:15R/15L:  Captain Morgans

Low Body Pull:

4X:

60 M Bent Over Sled Drag

60 M Sled Push

Conditioning:

AMRAP 12:

5 Strict Pull Ups

10 TTB

20 Calorie Row

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch: 5x3, One Set Every Other Minute

Guys: Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Low Body Pull:

Deadlift:  1x3

Add 10# to Last Session

Conditioning:

AMRAP 12:

5 Strict Pull Ups

10 TTB

20 Calorie Row

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Dynamic Wam Ups

Conditioning:

Death by 10 M

Mobility:

ROMWOD

 

Post results to SugarWOD!