04/18/17: EMOM 20, Burpees, FS, CTB

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NUTRITION CHALLENGE NOTE:  If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week!  Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information will be available soon!

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WOD:

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Boot Camp:

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A.)  Complete As Many KB Swings As Possible in 30 Seconds

A. Continued...)  EMOM 20 KB Swings

(Use Number of KB Swings from Part A)

 B.)  6-9-12-9-6:

Burpees over the KB

Pull Ups*

*60 M Farmer's Carry After Each Round of Pull Ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  EMOM 20:  1 Snatch at 70%

B.)  6-9-12-9-6:

Burpees Over the Bar

Front Squats (185/125#)

CTB Pull Ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD