01/18/17: CFR Open WOD 4 Rowing and Running

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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.)  CFR Open WOD 4: Row 500 M, Run 400 M AFAP

Row 500M, then immediately Run 400M, all as fast as possible.
Movement Standards:   Row...for 500M.  You cannot get off rower until it reaches 500M (so beware of coasting to the finish!).  Run...for 400M.  Score is total time it takes to complete row + run.

B.)  Odd/Even 10:

Odd:  5 Strict Pull ups

Even:  Max Burpees

Score=Total Burpees

C.)  Bulletproof Shoulders

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  CFR Open WOD 4: Row 500 M, Run 400 M AFAP

Row 500M, then immediately Run 400M, all as fast as possible.
Movement Standards:   Row...for 500M.  You cannot get off rower until it reaches 500M (so beware of coasting to the finish!).  Run...for 400M.  Score is total time it takes to complete row + run.

B.)  Odd/Even 10:

Odd:  5 Weighted Pull ups

Even:  Max Burpees

Score=Total Burpees

C.)  Bulletproof Shoulders

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  CFR Open WOD 4: Row 500 M, Run 400 M AFAP

Row 500M, then immediately Run 400M, all as fast as possible.
Movement Standards:   Row...for 500M.  You cannot get off rower until it reaches 500M (so beware of coasting to the finish!).  Run...for 400M.  Score is total time it takes to complete row + run.

B.)  Odd/Even 10:

Odd:  5 Weighted Pull ups

Even:  Max Burpees

Score=Total Burpees

C.)  Bulletproof Shoulders

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD