11/27/17: OHS and BJ Overs

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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"!

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

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WOD:

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Boot Camp:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 4 Way Dead Bug

:10 Deadbug Home Position

2R/2L:  Leg Cradle/Lunge/Lateral Flex/Extend

Low Body Push:

1 Minute Wall Sit, Every Other Minute, 5X*

(*Sit With Thighs Parallel to Ground, Back Flat Against Wall)

Upper Body Push:

10 Standing DB Presses, Every Other Minute, 3X

Conditioning:

4X:

10 Wallballs

10 Box Jump Overs

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 4 Way Dead Bug

:10 Deadbug Home Position

2R/2L:  Leg Cradle/Lunge/Lateral Flex/Extend

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Conditioning:

4X:

10 OHS (115/75#)

10 Box Jump Overs (30/24")

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 4 Way Dead Bug

:10 Deadbug Home Position

2R/2L:  Leg Cradle/Lunge/Lateral Flex/Extend

Speed Work:

3X:  10M: High Knees/ Butt Kicks/Power Skips/ Backwards Skipping

4X: 15 M Push Up to Sprint, Then 15 M Tall/Fall Sprint

Intensity Sprints:

6X: 30 M (Rest As Needed to Hit Top Speeds)

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

RELOADERS: Attempt Weight From Last Session Again

RESETTERS: Drop Weight 3 Weeks From Last Successful Session

 

Post results to SugarWOD!