01/04/18: DB Snatches, Thrusters and BJ Overs

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CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

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!

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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:

AMRAP 10:

10 Goblet Squat

60 M Farmers Carry

Upper Body Push:

100 Chest Elevated* Push Ups (*Between Hip and Knee Height), Every break = :45 Plank

Conditioning:

5X:

10 DB Snatch/DB Thruster (Alternating)

10 Burpee Box Jump Overs

 

 

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:  Take 20# Off Last Session

Ladies:  Take 10# Off Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  Take 10# Off Last Session

Ladies:  Take 5# Off Last Session

Conditioning:

5X:

10 DB Snatch/DB Thrusters (Alternating)

10 Burpee Box Jump Overs

 

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:  Take 20# Off Last Session

Ladies:  Take 10# Off Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  Take 10# Off Last Session

Ladies:  Take 5# Off Last Session

Volume Sprinting:

3X:

10 M Single Leg Bounding

10 M Double Leg Bounding

EMOM 10:

4 Cone Drill

Make Square:  Cones Are Each 10 M Apart

Sprint to Cone 1

Side Shuffle to Cone 2

Back Pedal to Cone 3

Side Shuffle to Cone 4

5 Starts In One Direction/5 Starts In The Other Direction

 

Post results to SugarWOD!