02/01/18: Shoulder to OH and Burpee BJ Overs

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Snatch Made in Heaven In-House Couples Comp!  Saturday, February 17th 9am-12pm (ish):  This is our 3rd Annual Couples Competition and it's a friendly little in-house partner competition.  We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!).  Sign up at the gym with your name, your partner, and your team name (and shirt sizes, if you want one)! 

2nd Annual CFR Charity Marathon Row:  Save-the-Date!!  Saturday, June 16, 2018 at Sonny's Place in Somers.  Teams of 5 (so start finding your team members!) must raise $ to compete in the marathon row.  All proceeds go to charity...this year our charity is Wade's Army!

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WOD:

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Boot Camp:

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Warm Up:

3X:

10 Deadbugs w/ Arms Holding DB & Lower to Ground

10 DB RDLs

10 DB Push Presses

Low Body Push:

AMRAP 10:

10 Suitcase Deadlifts

60 M Farmers Carry

Upper Body Push:

100 Chest Elevated Push Ups (Between Hip and Knee Height)*

*Every Break = 45 Second Plank

Conditioning:

AMRAP 8:

8 DB Push Presses

8 Burpees Box Jump Overs

 

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

10 Deadbugs w/ Arms Holding DB & Lower to Ground

10 DB RDLs

10 DB Push Presses

Low Body Push:

Back Squat:  3x3

Guys:  20# Off of Last Session

Ladies:  10# Off of Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  10# Off of Last Session

Ladies:  5# Off of Last Session

Conditioning:

AMRAP 8:

4 Shoulder to OH (155/105#)

8 Burpees Box Jump Overs

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

10 Deadbugs w/ Arms Holding DB & Lower to Ground

10 DB RDLs

10 DB Push Presses

Low Body Push:

Back Squat:  3x3

Guys:  20# Off of Last Session

Ladies:  10# Off of Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  10# Off of Last Session

Ladies:  5# Off of Last Session

Volume Sprinting:

3X:, 10 M Single Leg Bounding, 10 M Double Leg Bounding

EMOM 10:

4 Cone Drill

Make a Square:  Cones are Each 10 M Apart

Sprint to First Cone

Side Shuffle to Second

Back Peddal to Third

Side Shuffle to Forth

5 Starts in One Direction/5 starts in the Other

 

Post results to SugarWOD!