02/06/18: Doubles and KB Swings

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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:  Lateral Lunge and Twist

20 Russian Twists

Low Body Push:

100 DB Thrusters*

*Every Break = 60 M Sandbag Push

Upper Body Push:

EMOM 10:

5 HSPU's

Conditioning:

AMRAP 10:

40 Doubles

15 KB Swings (16/12kg)

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

3R/3L:  Lateral Lunge and Twist

20 Russian Twists

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

Conditioning:

AMRAP 10:

40 Doubles

15 KB Swings (24/16kg)

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch:

5x3:  One Set Every Other Minute

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Low Body Pull:

Deadlift:  1x3

Drop Weight by 20# from Last Session

Step Ups:

3X:  (10 Per Leg):   Choose a Weight That Challenges Your Posture and Position

Conditioning:

5X:

10 Hang Power Snatches (75/45#)

5 Strict Pull Ups

 

Post results to SugarWOD!