12/29/17: Power Clean and Jerks

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UPCOMING HOLIDAY SCHEDULE:

GYM IS CLOSED:  MONDAY, 01/01

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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!

CFR Holiday Party:  Saturday, January 20th 4:30-8pm @ CFR!  Catered by: Bear’s BBQ, BYOB, Family friendly, Optional Gift Exchange ...Save the Date!  More Info and Sign Up Sheet to come!

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WOD:

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Boot Camp:

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Warm Up:

3X

5 Way Medball Circuit

10 DB RDL's

Low Body Pull:

4X:

:30 GHD Supine Iso Hold

:30 GHD Prone Bridge

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

21-15-9:

DB Power Clean and Jerks*

*50 Doubles after the 21/15/9

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X

5 Way Medball Circuit

10 DB RDL's

Low Body Pull:

Power Clean: 5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

21-15-9:

Power Clean and Jerks (135/95)*

*50 Doubles after the 21/15/9

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X

5 Way Medball Circuit

10 DB RDL's

Low Body Pull:

Power Clean: 5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups

Get Jacked:

4X:

Dips w/ 20#:  Max Reps

DB Hex Press:  Max Weight for 8-12 Reps

DB Flys:  Max Weight for 20 Reps

 

Post results to SugarWOD!