1.20.13 "South Coast Classics 14.0"

January 19, 2014

WE WILL BE OPEN REGULAR SCHEDULE TODAY

Congratulations to all that Competed today! SPECIAL thanks to all the judges and volunteers that gave up their Sunday to help us out and make this such a smooth event. Sundays Throwdown was an awesome event, we had 70 athletes compete from all over the south coast and CrossFit Dartmouth and CrossFit Bridgewater showed up to take 4 podium spots. We also had our masters athletes take 2 podium spots down in CT at Shoreline! Here’s a quick recap:

Elijah Gonsalez(CFD) 3rd Place Scaled Division

Angel Rosario(CFD) 2nd Place Scaled Division

Jake Ryan(CFB) 2nd Place RX division

Danielle Cambell(CFB) 1st Place RX division

Page Lockhart(CFB) 3rd Place Masters  55-59

Hal Monsini(CFB) 18th Place Masters  45-49

Elaine Polito(CFB) 1st Place Masters  50-54

FITNESS

“South Coast Classic 14.0”
AMRAP 7
3-6-9-12-15-18-21
Over Head Squats(115,75)
1-2-3-4-5-6-7
Rope Climbs

Scaled will substitute Pullups for rope climbs
3-6-9-12-15-18-21
Over Head Squats
3-6-9-12-15-18-21
Pullups

COMPETITION

STRENGTH
7×3 BOX Squats at 75% across – Speed
set box at parallel and sit way back with knees behind the ankles
:60 Seconds rest

METCON
“South Coast Classic 14.0”
AMRAP 7
3-6-9-12-15-18-21
Over Head Squats(135,85)
1-2-3-4-5-6-7
Rope Climbs

Rest 20 Minutes

then Todays Endurance WOD

ENDURANCE
(Sat or Sun)

Row or Airdyne
Equal Work:Rest
:10secs,:20,:30,:40,:50,:60,:50,:40,:30,:20,:10

EXTRA CREDIT

ENDURANCE
(Mon, Tue or Wed)

Row or Airdyne for Calories
Equal Work:Rest
:10secs,:20,:30,:40,:50,:60,:50,:40,:30,:20,:10

CORE
1. Hanging Knee raise with a twist
3×10 each side
2. Side Plank Crunch
3×15 each side

ANNOUNCEMENTS

Saturday January 25th “East Coast Champoinships”

Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001

Comments

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  1. neon joe Reply

    Got 12+3 @100# then did rowing 132cal total then I did front squat 235#for3reps a PR then 245# for 1 PR good day

  2. Jeff Reply

    15+9 #95

    Finally learning rope climbs the right way. No more legless!

    Yoga with Kathleen! = amazing

  3. Nate B Reply

    Did my first-ever rope climb! The rest of the workout sucked, though … I can’t seem to do overhead squats.

    12+24, starting at 75lbs, going down to 65 lbs. Three rope climbs, then pull-ups.

    • CC Engine Reply

      Congrats Nate!!!!! :):)

  4. KellyG. Reply

    9+14 RX ( in desperate need of some new sneakers! I kept sliding on the rope, the bottom of my sneakers are literally worn out from rope climbs :/ )

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