11/13/17: Squats, Presses, Thrusters, Rowing

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Saturday, November 18th @ 4:00pm @ CFR:  CrossGiving!:  CrossGiving is literally just a Thanksgiving-ish-Celebration-at-the-CrossFit-Gym.  Everyone brings a dish and some booze and we hang out and eat and chat and have a good time.  There's no cost involved, no working out involved, no special t-shirts...just a little get together!  All are welcome, so feel free to bring family members...kids, included!

Saturday, December 2:  MisFit Toys Throwdown:  The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017.  As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.” 

TO REGISTER TO COMPETE, JUDGE OR VOLUNTEER, FOLLOW ABOVE LINK AND SELECT EITHER "TEAM" "JUDGE" OR "VOLUNTEER"!

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WOD:

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Boot Camp:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Contralateral Deadbug

:30 4 Way Dead Bug

Then,

1X:

10 M Seesaw Walk

Low Body Push:

800 M Sled Pull

Upper Body Push:

EMOM 10:

:20 Handstand Hold

Conditioning:

Odd/Even 10:

Max Calorie Row

Max DB Thrusters

2 Scores:  Calorie Row/Thrusters

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Contralateral Deadbug

:30 4 Way Dead Bug

Then,

1X:

10 M Seesaw Walk

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

 

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

Odd/Even 10:

Max Calorie Row

Max Thrusters (95/65#)

2 Scores:  Calorie Row/Thrusters

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Contralateral Deadbug

:30 4 Way Dead Bug

Then,

1X:

10 M Seesaw Walk

Speed Work:

3X:  10 M Toe Touches/High Kicks/Power Skips

Speed Prep:

2X:

30 M Push Ups Sprint Start

30 M Tall and Fall Sprints

10/10 M Fly Starts

Intensity Sprints:

4X:  60 M All-Out, Rest as Long as Necessary to Complete in Same Time

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

 

Post results to SugarWOD!