Yoga with Anna at 5:45 pm. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Split Jerk
6 x 2 (A)
*From the Rack
AMRAP 9:
2-4-6-8-10, etc.
OHS 115/80, 95/65
Ring Dips
Join us After the Saturday morning WOD today at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!
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Good Mornings:
5 x 5 (A)
3 Rounds for time:
8 Strict HSPU Fx: 10 Kipping
10 Deadlifts 225/155, Fx:185/125
then
3 Rounds for time:
10 Strict C2B Fx: Strict Pull ups
20 WBS 20/14
After the Saturday morning WOD (June 4) lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!
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Bench Press
5@75%, 3@85 and 1+ @95%
Regionals Individual WOD 7: (RX+)
For time:
21 thrusters 95/65
3 legless rope climbs
15 thrusters 95/65
2 legless rope climbs
9 thrusters 95/65
1 legless rope climb
Time cap: 6:00 (Let them Play)
Scaled: For Time:
21 Thrusters 95/65, FX 75/55
3 Rope Climbs Fx: 9 C2B
15 Thrusters 95/65, FX 75/55
2 Rope Climbs Fx: 6 C2B
9 Thrusters 95/65, FX 75/55
1 Rope Climbs Fx; 3 C2B
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Free CrossFit class tonight at 7:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Weighted Pull Ups
5 x 3 (ME)
After the 5th set immediately go into a ME BW Set of Pull ups
Partner WOD (one partner working at a time):
60 Double unders (each)
50 OHS 135/95, Fx: 95/65
40 Pull Ups
30 Power Cleans and Jerks 135/95, Fx: 95/65
20 HR Burpees Over Bar
10 Bar Muscle Ups
20 HR Burpees Over Bar
30 Power Cleans and Jerks 135/95, Fx: 95/65
40 Pull Ups
50 OHS 135/95, Fx: 95/65
60 Double unders (each)
After the Saturday morning WOD (June 4) lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!
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Front Squat
4 x 6 (A)
3 Sets of:
12 Bulgarian Split Squats AHAP (6 each Side)
Accumulate :45 L-sit Hold each round
rest as Needed.
https://www.youtube.com/watch?v=jsqHtV04LuY
Finisher:
Coaches Choice
