01/11/18: OHS Burpee Box Jumps

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CFR Holiday Party:  Saturday, January 20th 4:30-8pm @ CFR!  Catered by: Bear’s BBQ, BYOB, Family friendly, Optional Gift Exchange ...Save the Date!  More Info and Sign Up Sheet to come!

New for 2018: OneBook CFR!  OneBook CFR is a way to encourage all members to read the same book and to come together to discuss it in a variety of settings (formal and informal). The group discussion will take place some time in February (date, time and place will be determined based on how many sign up.) If you are interested, write your email address down on the sign up sheet on the whiteboard and Dianne will be in touch!  The first book will be:
Beartown: A Novel by Fredrik Backman. "It's a profound novel about a small town with a big dream and the price required to make it come true."   It's a book that is loved by both women and men alike. If this is well received, we will do another book and the members of CFR will vote on what to read. 

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WOD:

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Boot Camp:

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Warm Up:

3X:

IT Band Slow Twisting Kick:  2R/2L

Seesaw Walk to Burpee:  2R/2L

:30 4-Way Deadbug

Low Body Push:

5X:

10 Per Leg:  Single Leg Squat Off Box w/ KB on Bottom Toe

Upper Body Push:

5 x 15:  Seated on Floor, DB Shoulder Press

Conditioning:

AMRAP 8:

15 Wallballs (20/14#)

5 Burpee Box Jumps

 

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

IT Band Slow Twisting Kick:  2R/2L

Seesaw Walk to Burpee:  2R/2L

:30 4-Way Deadbug

Low Body Push:

Back Squat:  3x3

Guys:  Add 5# to Last Session

Ladies: Add 2.5# to Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

AMRAP 8:

10 OHS (95/65#)

5 Burpee Box Jumps

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

IT Band Slow Twisting Kick:  2R/2L

Seesaw Walk to Burpee:  2R/2L

:30 4-Way Deadbug

Low Body Push:

Back Squat:  3x3

Guys:  Add 5# to Last Session

Ladies: Add 2.5# to Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Volume Sprinting:

EMOM 10:

T-Drill

 

 

Post results to SugarWOD!