12/14/15- Split Jerks, Cleans, and Burpees


____________________________________________________

2016 CFR Open

Starting the week of January 4th, the CFR open will run for 4 weeks. 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. 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.  Sign up on the whiteboard!

__________________________________

WOD:

__________________________________

__________________________________

Bootcamp:

__________________________________

A.) 5x

10 Suitcase deadlifts- 1.5/1

60m farmers carry- 1.5/1

20m Sandbag push

B.) 10/9/8/7/6/5/4/3/2/1

Medball Clean 

1/2/3/4/5/6/7/8/9/10

Burpees Over Ball

Post time to comments!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.) Split Jerk- 90-100%, every other, 5x

Compare to nov 5th

B.) 10/9/8/7/6/5/4/3/2/1

Squat Clean 135/95

1/2/3/4/5/6/7/8/9/10

Burpees Over Bar

Post time to comments!

Optional: EWOD/CoreWOD

__________________________________

Heavy CrossFit:

__________________________________

A.) Split Jerk- 90-100%, every other, 5x

Compare to nov 5th

B.) 10/9/8/7/6/5/4/3/2/1

Squat Clean 205/155

1/2/3/4/5/6/7/8/9/10

Burpees Over Bar

Post time to comments!

Optional: EWOD/CoreWOD