05/08/17: Clean Complex and Quarter Gone Bad

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Click to Register for CFR Summer Camp!  CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment.  Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.

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 20:

60 M Sandbag Push

30 Step Ups w/ KB

15 KB Swings

B.)  "Quarter Gone Bad:"

5 rounds for total reps of:

15 Seconds of Wallballs (20/14#)

Rest 45 seconds

15 Seconds of Pull-Ups

Rest 45 seconds

15 Seconds of Burpees

Rest 45 seconds

WORKOUT NOTES:  Push yourself to go as fast/hard as possible for the ENTIRE 15 seconds or work, and use the 45 seconds to rest/recover for the next movement.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  20 Minutes to Find Max:  Power Clean/Hang Clean/Clean/Jerk

B.)  "Quarter Gone Bad:"

5 rounds for total reps of:

15 Seconds of Thrusters (135/95#)

Rest 45 seconds

15 Seconds of Weighted Pull-Ups (50/35#)

Rest 45 seconds

15 Seconds of Burpees

Rest 45 seconds

WORKOUT NOTES:  Push yourself to go as fast/hard as possible for the ENTIRE 15 seconds or work, and use the 45 seconds to rest/recover for the next movement.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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

B.) 30 M DB Walking Lunges (Must Be Unbroken, No Stopping!)*

*If able to complete 30 M Without Stopping, Add More Weight

C1) 10 Full GHD

C2) 15 Hamstring Curls, 3X

D.) 3X:

10 Thrusters (155/105#)

5 Weighted Pull Ups (Whatever Weight You Can Do for 5)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD