01/05/18: Sandbags, Lunges, TTB and So Much More

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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:

3R/3L:  Leg Cradle/Lateral Lunge/Twist

20 Banded Good Mornings

Low Body Pull:

3X:

50 Banded Pull Throughs

20 Banded Hamstring Curls

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

AMRAP 10:

60 M Sandbag Push

20 Lunges w/ Bag

10 TTB

 

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

2 Squat Cleans + 1 Clean and Jerk:  5X, 1 Set Every 3 Minutes

Use a Medium Weight As We Will Be Building/Adding Weight Weekly (Same As With Previous Clean Progression...) 

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If Able To Get 10+ Per Round:  Change To Weighted Chin Up & Aim For 5 Reps

Conditioning:

AMRAP 10:

60 M Sandbag Push

20 Lunges w/ Bag

10 TTB

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

2 Squat Cleans + 1 Clean and Jerk:  5X, 1 Set Every 3 Minutes

Use a Medium Weight As We Will Be Building/Adding Weight Weekly (Same As With Previous Clean Progression...) 

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If Able To Get 10+ Per Round:  Change To Weighted Chin Up & Aim For 5 Reps

Conditioning:

AMRAP 10:

60 M Sandbag Push

20 Lunges w/ Bag

10 TTB

Swole Work:

4X:

20 Front Raises

20 Lateral Raises

20 Reverse Fly's

20 Hammer Curls

 

Post results to SugarWOD!