01/12/17: Clean & Jerks & Thrusters

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UPCOMING EVENTS!

Saturday, January 21st:  CFR's After-The-Holidays-Party!  6:00pm at Bentley's in East Longmeadow...we'll provide the food, you just buy your own drinks!  Hope to see everyone there at some point throughout the evening!

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WOD:

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Boot Camp:

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A.)  AMRAP 20:*

10m Farmers Carry

10 Suit Case Deadlifts

10 m Farmers Carry

10 Burpees

10 m Farmers Carry

10 Push ups

10m Farmers Carry

10 GHD

*(set cones up in square, farmers walk from cone to cone. Perform exercise at each cone)

B.)  21/15/9:

Thrusters (Empty Bar)

Row 500 M after each round of Thrusters

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Clean and Jerk:  20 Minutes to find Max

B.)  21/15/9:

Thrusters (115/75#)

Row 500 M after each round of Thrusters

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Clean and Jerk:  20 Minutes to find Max

B.)  12/9/6:

Thrusters (155/105#)

Row 500 M after each round of Thrusters

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD