12/28/15: Front Squats, Sandbags and Shoulder to OH

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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!

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WOD:

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Bootcamp:

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A.)  5X:

20 Jumping Lunges

10 Push Ups

5 Burpees

B.)  AMRAP 12:

20 Wallballs (20/14#)

20m Sandbag Push

 

Post time to Comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Front Squat:  5 w/ 85%, Every 3 Minutes, 5X

B.)  AMRAP 12:

10 Front Squats (95/65#)

20m Sandbag Push

10 Shoulder to OH (95/65#)

20 m Sandbag Push

 

Post time to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Front Squat:  5 w/ 85%, Every 3 Minutes, 5X

B.)  AMRAP 12:

10 Front Squats (185/115#)

20m Sandbag Push

10 Shoulder to OH (185/115#)

20 m Sandbag Push

 

Post time to comments!

Optional: EWOD/CoreWOD