1.29.14 "Team Sumo Gobble Swing"

January 28, 2014
Josh.O

Josh.O

 

Danielle "DC" Campbell

Danielle “DC” Campbell

FITNESS

STRENGTH
Turkish Get Up
5-3-3-1-1-1 reps

“Team Sumo Gobble Swing”
Teams of 2
One athlete works at a time:
AMRAP 20
10 Pushups
10 KB Sumo Deadlift High Pulls
10 KB Goblet Squats
10 KB Swings
10 Pushups
Tag Partner
Scaled (44,25)
RX (53,35)
Big Dawgs (70,53)
The goal is to complete the chipper as fast as humanly possible and then tag your partner. The Score is Each round completed by each person plus whatever reps on the last round.

COMPETITION

Active Recovery or REST
Swim, Run, Row or Bike – steady state for 20-30 Minutes at 85% effort

EXTRA CREDIT

ENDURANCE
(Mon, Tue or Wed)
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

Saturday February 1st
Dodeball Fundraiser for the American Lung Association
@ CrossFit Dartmouth
Starts at 12pm
Teams of 6
$10 per person
at least one female per team
ages 13+
All proceeds will benefit the American Lung Association through the City Cats Climb

Thursday February 6th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
It will be a trial class and this time may stay or change in the future. During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Comments

comments

About the Author
  1. P. Diddy Reply

    10 + 9
    Big Dawg weight w/ Big Joe

  2. Willhuntforfood Reply

    Team rac
    Andy, Joe ,Tim
    Andy and Joe worked same time, tagged Tim
    15 rnds 55lb

  3. CC Engine Reply

    Deb R & CC – 10 Rnds +25! (CC 2 Rnd 35#, then 25# , DR 25#) (knee push ups)
    We worked our butts off! 🙂 🙂

  4. Jeff Reply

    Turkish Get-Ups
    5@ #45
    3 @ #53
    3 @ #53
    1 @ #70
    1 @ #70
    1 @ #70

    “Team Sumo Gobble Swing” Brian/Jeff
    11 + 41 Rx+ (#70 KB)

    T. White’s Ab experience

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