1.2.14 "Goat WOD"

January 01, 2014

Snow Report
Please Check the Website periodically for any cancellations due to the Storm coming. As of right now we are planning on being open Thursday AM and PM. Friday AM we may be closed due to the storm but the final decision will be made Thursday evening. Schools are already cancelled for the next two days, so it looks like this is a real storm coming. Again check the website before you come to class just in case we have to cancel Thursday PM classes. Thanks.

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FITNESS

Goat WOD or Make up WOD

You can make up “EVA” or continue with your Goat WOD. This may be the last day of this Goat WOD template.

Example Goat WOD:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each week)
200m Run

EXTRA CREDIT

ENDURANCE
10 Rounds
1Min ON / 1Min OFF
Row(dampener 10) or Hill Run(10 incline)
This and all endurance extra credit work should be performed at 110%

COMPETITION

Make Up “EVA”
Stay with strict 35min Cap
OR
Active Recovery/Mobility/Rest

ANNOUNCEMENTS

PALEO CHALLENGE
WILL START JANUARY 13th
more info next week

OPENs Classic Throwdown at CFD
Sunday January 19th
3 WODs guaranteed!
Sign up now for our competition. Local athletes from nearby affiliates have been invited but we want all our athletes to participate. There are scaled and RX divisions. Sign up at https://dartmouth-crossfit.theboxhq.com/events/southcoast-opens-classic

Comments

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About the Author
  1. scott henriques Reply

    rest/recovery day
    i did do some lifts with the fat grips to get comfortable
    did extra credit rowing~~~~~~2700meters exactly

  2. Adam Reply

    Goat WOD:
    20 single unders
    5 ring dips
    250M Row

    3 rounds + 225 (20 SU/5 Ring Dips/200m Row)

    I am getting worse at Single Unders…ughh!!!

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