04/07/17: Bench, Dips, GHDs and Running

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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.)  100 Chest Eleveated Push Ups AFAP

B.)  4X:

15 Dips

30 Sit-Ups

Run 400 M

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Bench Press:  3-Rep Max, then 95% x 3, 90% x 3, Every 3 Minutes

B.)  4X:

15 Ring Dips

30 GHD Sit-Ups

Run 400 M

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Deadlift:  80x5 (5X)

B1.) DB Bent Over Row (15 Per Arm)

B2.) DB Pull Over:  10, 3X

C.)  1 Mile Air Dyne*

*Every Minute on the Minute, Complete 3 Burpees

D.)  Bicep Curl:  21's, 3X (Rest as Much as Needed Between Sets)

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD