12/11/17: Death By KB Swings

Screen Shot 2017-12-05 at 12.18.39 PM.png

__________________________________

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Contralateral Deadbug

:10 Deadbug Home Position

2R/2L:  Leg Cradle/Lunge/Heel Touch

Low Body Push:

100 Air Squats AFAP*

*Start Every Minute with 7 Burpees

Upper Body Push:

Every Other Minute for 10 Minutes:

:30 Handstand Hold

Conditioning:

Death by Russian KB Swing x 2

 

Post results to SugarWOD!

__________________________________

Classic CrossFit:

__________________________________

Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Contralateral Deadbug

:10 Deadbug Home Position

2R/2L:  Leg Cradle/Lunge/Heel Touch

Low Body Pull:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Push: 

Press- 3x5

Guys:  Add 2.5# to Last Week

Ladies:  Add 1.25# to Last Week

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Conditioning:

Death by Russian KB Swing x 2

 

Post results to SugarWOD!

__________________________________

Heavy Program:

__________________________________

Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Contralateral Deadbug

:10 Deadbug Home Position

2R/2L:  Leg Cradle/Lunge/Heel Touch

Movement Prep:

3X:

10 M Heel to Butt/Knee to Chest/Lunge with Twist

Speed Warm Up:

2R/2L:  Open Step to 10 M Sprint

2x15 M Push Up Start Sprint

2x15 M Tall to Fall Start

5x20 M Fly Starts

Intensity Sprints:

6x30 M:  Rest as Long as Neccessary

Low Body Pull:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push: 

Press:  3x5

Guys:  Add 2.5# to Last Week

Ladies:  Add 1.25# to Last Week

 

Post results to SugarWOD!

12/08/17: Rowing, Burpees, and Dubs

Screen Shot 2017-12-04 at 8.07.01 PM.png

__________________________________

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

3X:

5 Barbell RDL's

5 Muscle Cleans

5 Push Presses

5 Back Squats

5 Good Mornings

5 Rack Stretches

Low Body Pull:

5X:

20 Banded Good Mornings

1 Minute Ipsilateral Deadbug

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

AMRAP 10:

Row 300 M

10 Burpees

30 Doubles

 

Post results to SugarWOD!

__________________________________

Classic CrossFit:

__________________________________

Warm Up:

3X:

5 Barbell RDL's

5 Muscle Cleans

5 Push Presses

5 Back Squats

5 Good Mornings

5 Rack Stretches

Low Body Pull:

Power Clean: 5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

AMRAP 10:

Row 300 M

10 Burpees

30 Doubles

 

Post results to SugarWOD!

__________________________________

Heavy Program:

__________________________________

Warm Up:

3X:

5 Barbell RDL's

5 Muscle Cleans

5 Push Presses

5 Back Squats

5 Good Mornings

5 Rack Stretches

Low Body Pull:

Power Clean: 5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

Lunges:  3X:  10M, Hold Position and Posture (Add Weight As Needed)

 

Post results to SugarWOD!

12/07/17: Push Press and Sandbags

Screen Shot 2017-12-04 at 7.52.42 PM.png

__________________________________

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

3X:

3R/3L:  Seesaw Walk to Max Vertical Jump (Think:  Land in Universal Athletic Position)

10 Push Ups

:10 Deadbug Home Position

:30 Deadbug Contralateral

Low Body Push:

Odd/Even 10:

Even:  15 Wallballs

Odd:  5 Box Jumps*

*(YES I want you to jump, not step up...adjust box height as necessary!)

Upper Body Push:

100 Chest Elevated Push Ups

Conditioning:

AMRAP 10:

20 (10R/10L) Open Step Landmine Push Press

60 M Sandbag Push

 

Post results to SugarWOD!

__________________________________

Classic CrossFit:

__________________________________

Warm Up:

3X:

3R/3L:  Seesaw Walk to Max Vertical Jump (Think:  Land in Universal Athletic Position)

10 Push Ups

:10 Deadbug Home Position

:30 Deadbug Contralateral

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# To Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Conditioning:

AMRAP 10:

20 (10R/10L) Open Step Landmine Push Press

60 M Sandbag Push

 

Post results to SugarWOD!

__________________________________

Heavy Program:

__________________________________

Warm Up:

3X:

3R/3L:  Seesaw Walk to Max Vertical Jump (Think:  Land in Universal Athletic Position)

10 Push Ups

:10 Deadbug Home Position

:30 Deadbug Contralateral

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# To Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Volume Sprinting:

6X:  80 M, Rest 50 Seconds

 

 

Post results to SugarWOD!