02/05/16: Romanian Deadlifts, Bent Over Rows and Lurong WOD 3

__________________________________________________

CFR's (Way After The) Holiday Party:  Saturday, February 13th at 6pm at Bentley's in East Longmeadow.  All are welcome!  We will provide appetizers and things to munch on, you pay for your drinks, and bring a $20 Yankee Swap gift (if you're interested...certainly not required!).  We're trying to get a head count, so if you and your significant other are coming, shoot us a quick email to let us know:  cfrevelation@gmail.com; thanks and hope to see you all there!

2016 CrossFit Open:  The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.  Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.  It all starts February 25, 2016.

__________________________________

WOD:

__________________________________

__________________________________

Bootcamp:

_________________________________

A.)  Odd/Even 10:

Even:  60 M Bent Over Sled Drag

Odd:  5 Modified Strict Pull Ups

B.)  Lurong Challenge WOD 3:

4X:

10 Sit Ups/Knees to 90/TTB

10 Ground to OH (45/65#)

 

Post results to comments!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.)  Odd/Even 10:

Even:  10 Romanian Deadlifts w/50% of Max BS

Odd:  10 Bent Over Rows w/ Light Weight

B.)  Lurong Challenge WOD 3:

4X:

10 TTB

10 Snatches (95/65#)

 

Post results to comments!

Optional: EWOD/CoreWOD

__________________________________

Heavy CrossFit:

__________________________________

A.)  Odd/Even 10:

Even:  10 Romanian Deadlifts w/50% of Max BS

Odd:  10 Bent Over Rows w/ Light Weight

B.)  Lurong Challenge WOD 3:

4X:

10 TTB

10 Snatches (135/95#)

 

Post results to comments!

Optional: EWOD/CoreWOD