11/03/16: Chipper

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UPCOMING EVENTS!

SUNDAY, November 6 @ 10:00am:  Donut 5k 

Monday, November 14: Kettlebell Kitchen Food Tasting

Saturday, November 19:  CrossGiving (CFR Thanksgiving!)

Saturday, December 3 @ 8:00am:  MisFit Toys Throwdown

JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS

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WOD:

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Boot Camp:

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A.) Push ups- max reps, every other, 5x

B.) 1,000-m row

50 wall-ball shots

50 box jumps

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Push Press- 80% of Strict Press x 10, every other, 5x

B.) 1,000-m row

50 wall-ball shots

50 box jumps

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Push Press- 80% of Strict Press x 10, every other, 5x

B.) 1,000-m row

50 wall-ball shots

50 box jumps

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

Post results to SugarWOD!

Optional: EWOD/CoreWOD