09/25/17: Squats & Presses; Running, Tire Jumps and Burpees

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Saturday, October 7th at 9:00am:  3rd Annual CFR Battle of the Sexes!  Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition!  Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!

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WOD:

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Boot Camp:

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Warm Up:

3X:

12 Deadbug w/Arms (Raise and Lower Arms with DB)

6 Lunges with Twist

3 Strict Pull Ups

Low Body Push:

30 M DB Walking Lunges, 5X

Upper Body Push:

3X:

5 DB Strict Press Right Hand

20 M Waiters Walk Right Hand

5 DB Strict Press Left Hand

20 M Waiters Walk Left Hand

Conditioning:

3X:

Run 200 M

5 In-Out Tire Jumps

20 Burpees

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

12 Deadbug w/Arms (Raise and Lower Arms with DB)

6 Lunges with Twist

3 Strict Pull Ups

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Press: 3x5

Pick a medium weight, this will be the start of long linear progression. Every squat session you will add 2.5 pounds to this for optimally 12 weeks. Be conservative with weight choice.

Conditioning:

3X:

Run 200 M

5 In-Out Tire Jumps

20 Burpees

 

 

Post results to SugarWOD!

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Heavy Program:

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Speed Work:

A.) Intensity Sprints

4X:

60m- all out, rest as long as nessesary to complete in same time, needs to be within 92% of maximal speed to be effective

Warm Up:

3X:

12 Deadbug w/Arms (Raise and Lower Arms with DB)

6 Lunges with Twist

3 Strict Pull Ups

Low Body Push:

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 Session

Ladies:  Add 1.25# to Last Sesison

 

Post results to SugarWOD!

09/22/17: Running and Pull Ups or MU's

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TONIGHT!!:  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!

Saturday, October 7th at 9:00am:  3rd Annual CFR Battle of the Sexes!  Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition!  Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!

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WOD:

__________________________________

__________________________________

Boot Camp:

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Warm Up:

2X:

20 Barbell Curls

20 Scap Push Ups

Upper Body Push:

Bench Press:  3x5

Guys:  Add 2.5#

Ladies:  Add 1.25#

Conditioning:

AMRAP 20:

Run 400 M

Max Unbroken MU's

Score = Total MU's

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

2X:

20 Barbell Curls

20 Scap Push Ups

Upper Body Push:

AMRAP 12:

10 HSPU

20 M Bear Crawl

20 Dubs/40 Singles

Conditioning:

AMRAP 20:

Run 400 M

Max Strict Pull Ups

Score = Total Strict Pull Ups

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

2X:

20 Barbell Curls

10 Gluteham Raises

Low Body Pull:

Power Clean: 5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Upper Body Pull:

Max Strict Chin Up (3X)

Auxiliary:

4X:

30 M DB Walking Lunges

20 Deficit Push Ups

 

Post results to SugarWOD!

09/21/17: Squats, Snatches and Running

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TOMORROW!  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!

Saturday, October 7th at 9:00am:  3rd Annual CFR Battle of the Sexes!  Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition!  Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

3X:

10 Gluteham Raises

10 Lunges with Twist

Low Body Push:

4X:

20 Wallballs (20/14#)

10 Burpees

Conditioning:

4X:

30 DB Snatches (Alternating)

Run 200 M

 

Post results to SugarWOD!

__________________________________

Classic CrossFit:

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Warm Up:

3X:

10 Gluteham Raises

10 Lunges with Twist

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies: Add 2.5# to Last Session

Conditioning:

4X:

30 DB Snatches (Alternating) (50/35#)

Run 200 M

 

Post results to SugarWOD!

__________________________________

Heavy Program:

__________________________________

Warm Up:

3X:

20 Scap Push Ups

10 Lunges w/ a Twist

Low Body Push:

Back Squat: 3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Bench Press:   3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Speed/Endurance Work:

Dynamic Warm Ups

Volume Sprinting:

Run 120 M, Rest 3X Length of Run, 11X (Keep all Splits the Same)

 

Post results to SugarWOD!