02/02/18: Power Clean, FS and Rowing

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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:

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:

4X:

10 Suitcase Deadlifts

10 Wallballs

Row 500 M

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

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

Add 2.5# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If You Are Able to Get 10+ Per Round, Switch To Weighted Chin Ups and Aim for 5 Reps

Conditioning:

4X:

3 Hang Power Cleans (155/105#)

3 Front Squats (155/105#)

Row 500 M

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

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

Add 2.5# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If You Are Able to Get 10+ Per Round, Switch To Weighted Chin Ups and Aim for 5 Reps

Conditioning:

AMRAP 10:

60 M Sandbag Push

20 Lunges w/ Sandbag

10 TTB

Swole Work:

4X:

20 Front Raises

20 Lateral Raises

20 Reverse Fly's

20 Hammer Curls

 

Post results to SugarWOD!