02/05/18: MUs and WBs

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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:

5 Full Range of Motion Gluteham Raises

10 Lunges w/ Twist

Low Body Pull:

4X:

20 Back Extensions

:30 Prone GHD Hold

1 Minute Deadbug Home

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

AMRAP 10:

5/10/15/20/25...

Ring Rows

Wallballs

 

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

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# 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:

1/2/3/4/5/6...

MU's

5/10/15/20/25...

Wallballs

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

3R/3L:  Lateral Lunge and Twist

20 Russian Twists

Movement Prep:

3X: 10 M Heel to Butt/Knee to Chest/Lunge with Twist

Speed Warm Up:

2R/2L:  Open Step to 10 M Sprint

2x15 M Push Up Start Sprint

2x15 M Tall to Fall Start

5x20 M Fly Starts

Intensity Sprints:

6X:

Sprint 20 M, Catch, Sprint 10 M

3 Turns in Each Direction

Low Body Push:

Back Squat:  3x3

Guys:  Add 5# to Last Session

Ladies;  Add 2.5# to Last Session

Upper Body Push:

Push Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

 

Post results to SugarWOD!