1.27.14 "Satan's Whiskers"

January 26, 2014

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FITNESS

SKILLZ
15 Minutes Pullups Practice
Try Butterflys
or perfect the Kip

“Satan’s Whiskers” 
3 Rounds
10 Chest 2 Bar pullups
10 Front Squats (165,115)
10 Burpees

COMPETITION

WARM UP
3 rounds not for time
5 Box Jumps (38,30) no rebounding – reset each time
10yrd HS Walk
15 Wall Squats

STRENGTH
5 Rounds
3 High Bar BOX Squats at parallel @ 80%
Immediately into
2 Rope Climbs AFAHP (that means fast)
Rest 2 minutes

METCON
“Satan’s Whiskers” 
3 Rounds
10 Chest 2 Bar pullups
10 Front Squats (165,115)
10 Burpees

EXTRA CREDIT

ENDURANCE
(Sat or Sun)
Row 500m @ 75% effort (about:20sec slower pace)
rest 3Minutes
Row 500 @ 85% effort (about :10sec slower pace)
rest 5Minutes
Row 500m @ 100% For Time!!!

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Monday January 27th
Yoga with Kathleen @ CFD

We are officially launching our Yoga program at CFD. This class will meet regularly at 7:30pm every Monday Night. The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $5-10/class. Upgrading will only cost $20/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer! Dont worry CFB we are working on our Yoga program and should have some start dates soon.

Comments

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  1. CC Engine Reply

    7:40 (70# pr in a wod for me) Unb! (cldnt cln or sqt cln 75! Gotta practice that! )
    (1 red & 1 gray)

    • CC Engine Reply

      1 RM 105 in Dec. (Thought I did 115 last year but I can’t find it in my book)

  2. Big Sexy Reply

    Warm up – done
    Strength – 275# Box Squats/Rope Climbs
    Satan’s Whiskers – 5:07 Rx

  3. Josh.O Reply

    Warm up done
    pretty sure i walked more than 10 yds but all my handstand walks were unbroken
    Strength- 215# box squats (70%) and rope climbs

    Satan’s Whiskers- 4:57RX

  4. Willhuntforfood Reply

    Team arc
    135lb font squats
    Andy 7:03
    Joe 7:12
    Brian 7:23
    Tim 6:35 regular pull-ups

  5. Almen Reply

    Satan’s Whiskers – 9:29Rx
    Second Round the Slowest

  6. Don E Reply

    6:17 (135)

  7. neon joe Reply

    Warm up done subbed handstand holds 30sec for walks. Box squats 230# with rope climbs then Satan’s whiskers 6:07 rx

  8. scott henriques Reply

    am- box squats 5×3 done at 70% 165/rope climbs (2)
    (read the strength wrong)
    pm-warm up-done
    satans whiskers- 7:28 125#’s
    endurance- no rowing, jogged 1 mile at 75% 7:05

    strength is my weakness and will chip away at it one day at a time.

  9. Fallynne Shannon Reply

    8:53
    #65, white band

  10. Jeff Reply

    “Satan’s Whiskers”
    8:15 Rx

    3×5 Box Jumps @ 38″

    5×3 Box squats #215
    5×2 Rope climbs

    Yoga with Kathleen

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