12/04/17: Rowing and Dubs

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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!

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WOD:

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Boot Camp:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Ipsilateral Deadbug

:10 Deadbug Home Position

2R/2R:  Leg Cradle/Lunge/Lateral Flexion and Extension

Low Body Push:

Tabata Mash:

Air Squat

Sit Ups

Jumping Lunges

Upper Body Push:

(Same Tempo as Classic/Heavy Press)

3 x 10:  Standing DB Press

Conditioning:

20 Calorie Row

100 Doubles

20 Calorie Row

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Ipsilateral Deadbug

:10 Deadbug Home Position

2R/2R:  Leg Cradle/Lunge/Lateral Flexion and Extension

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:

20 Calorie Row

100 Doubles

20 Calorie Row

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Ipsilateral Deadbug

:10 Deadbug Home Position

2R/2R:  Leg Cradle/Lunge/Lateral Flexion and Extension

Speed Work:

Movement Prep:

3X:

10 M Heel to Butt, Knee to Chest, Lunge with Twist

Speed Warm Up:

2x15 M Push Up Start Sprint

2x15 M Tall to Fall Start

5x20 M Fly Starts

Intensity Sprints:

6X:  30 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

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!