02/15/18: Snatch, Deadlift, Row

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Saturday, February 17th:  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)! 

Sunday, March 4th:  4th Annual Northeastern States Weightlifting Open:  The 4th Annual Northeastern States Weightlifting Open will be hosted at CrossFit Revelation on Sunday, March 4th.  This is a sanctioned USAW meet, and will likely sell out, so sign up soon at connecticutweightlifting.com!

Saturday, June 16th @ 8:00am:  2nd Annual CFR Charity Marathon Row:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5ppl with a minimum raised of $500.00 per team. We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  https://www.crowdrise.com/crossfitrevelationscharityrow

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WOD:

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Boot Camp:

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Warm Up:  Don't Go Heavy

2X:

:15/:15 Captain Morgan Left Elbow

:15/:15 Captain Morgan Right Elbow

20 DB RDL's

Trunk Stability Work:

4X:

20 V-Ups

20 Supermen

Low Body Pull:

AMRAP 8:

20 Banded Good Mornings

10 4-Way Deadbug

Conditioning:

2K Row Time Trial

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch:  5 x 3:  One Set Every 3 Minutes

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.5# to Last Session

Low Body Pull:

Deadlift:  1 x 3

Guys:  Add 10# to Last Session

Ladies:  Add 5# to Last Session

Conditioning:

2K Row Time Trial

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:30R/:30L Side Pillar

10 DB RDL's

Low Body Push:

Back Squat:  3 x 3

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last session

Upper Body Push:

Bench Press:  3 x 3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last session

Volume Sprints:

1:3 Work to Rest Ratio

10X:

60 M Sandbag Push

 

Post results to SugarWOD!