02/13/17: Clean and Jerks and Turkish Get Ups

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ANNOUNCEMENTS/UPCOMING EVENTS!

This Saturday, February 18:  CFR's "You Compete Me" Couples Throwdown!  Too late for a t-shirt, but not too late to sign up and participate!  We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!).  Sign up at the gym with your name, your partner's name and a team name!

2017 CrossFit Open:  Feb. 23-March 27:  Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.  Sign up for $20, do the workouts, enter your scores and you will be ranked in relation to the peers in your age division, competition region, state and country.  Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.  (NOTE:  CFR programs the Open workouts for Saturday's and that is when the majority of the community does them together, though there will be opportunities to complete the workouts other days as necessary.)  

Paleo/Zone Nutrition Challenge:  We will be running a Nutrition Challenge to coincide with the CrossFit Open season...more details TBA!

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

10 Knees to Elbow

10 Hand-Release Push Ups

60 M Sand Bag Push

B.)  5X:

Max Calorie Row in 60 Seconds

Turkish Get-Ups (12/16kg)

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

 

WORKOUT NOTES:  Row hard as possible trying to get to 40 calories, remainder of reps are completed via turkish get ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  3 Hang Cleans + 1 Jerk:  20 Minutes to Build to Max

B.)  5X:

Max Calorie Row in 60 Seconds

Turkish Get-Ups (1.5/1)

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

 

WORKOUT NOTES:  Part A:  Working on speed under the bar, foot work on jerk while tired.  Part B:  Row hard as possible trying to get to 40, remainder of reps are completed via turkish get ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Back Squat- 10 w/ 70%, Every 3 Minutes, 10X

B.)  Strict Pull Ups:  5, Every Other Minute, 5X (Add Weight if Possible)

C.)  Bent Over Row:  10, Every 3 Minutes, 5X, w/ Medium Weight

D.)  30/20/15/10:

Reverse curls

DB Curls

50 Cal Bike

*Start Every Minute with 3 Burpees

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD