01/10/18: CFR 2018 Open WOD 1: FGB

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CFR Open:  Begins THIS WEEK!  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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*Same As Classic Programming*

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

5 Wallballs

5 SDHP's

5 Box Jumps

5 Push Presses

5 Calorie Row

Conditioning:

CFR 2018 Open WOD 1:  "Fight Gone Bad":

3X:
1 Minute Max Reps Wallballs (20/14#)
1 Minute Max Reps Sumo Deadlift High-Pull (75/45#)
1 Minute Max Reps Box Jump (20")
1 Minute Max Reps Push Press (75/45#)
1 Minute Max Calorie Row
Rest 1 Minute

Mobility:

ROMWOD

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:30 Hollow Rock

:30 Medball to Toes

:30 Side Pillar Right

:30 Side Pillar Left

A1.) Rear Delt Flys:  30/20/15

A2.) Standing Arnold Press:  12/12/Max

ROMWOD

 

Post results to SugarWOD!