05/01/17: Back Squat PRs!

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Nutrition Challenge Ended...Time for Measurements and Benchmark WOD Re-Tests!

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 is available at the gym...time to start raising money!

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WOD:

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Boot Camp:

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A.)  AMRAP 15:

40 Doubles

20 KB Swings (16/12kg)

10 Burpees

B.)  30-20-10:

DB Thrusters (20's/10's)

TTB

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Back Squat:  

Warm Up:  50x5/60x4/70x3/80x1/90x1

Then PR (3 Attempts...1 Every 4 Minutes)

B.)  30-20-10:

DB Thrusters (35's/20's)

TTB

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  3X:

10 Back Extensions

10 GHD Sit ups

B.)  Back Squat:  3RM, then -5 & -10% for 3

C.)  Barbell RDL:  4 Heavy Sets of 5

D.)  4X:

Row 250 M

10 Strict Pull Ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD