1.6.13 "Row Thruster C2B Rest"

January 05, 2014

ANNOUNCEMENTS:

Sunday January 19th

SIGN UP NOW for the South Coast OPEN’s Classic Throwdown

We will be Hosting this Local Event at CrossFit Dartmouth. We encourage all of our members to try this Competition out for your first individual Competition. There will be Scaled and RX Divisions. It will be a FUN day and we hope you all will compete or attend.

If you are not planning on competing then will will need your help as Volunteers and/or Judges. The Volunteers will receive a free meal and a Choice of T-shirt from our CFD Store.

Sign up here : https://dartmouth-crossfit.theboxhq.com/events/southcoast-opens-classic
All info can also be found on our Facebook Event Page : https://www.facebook.com/events/615031791889871/?ref_dashboard_filter=upcoming

Russel-mania is being missed at CFD!

Russel-mania is being missed at CFD!

Kristen is ready to crush the Opens!!!

Kristen is ready to crush the Opens!!!

FITNESS

Warm Up:
Design a Personal warm up of skills that you would like to improve
Keep it simple :
EX: 3 Rounds
Row or Run 200-500
10 Rebounding box Jumps
5 Strict/Butterfly Pullups
3 Strict Handstand Pushups
1 Rope Climb

“Row Thruster C2B Rest”
4 rounds
300m Row
21 Thrusters (95,65)
21 Chest 2 Bars
Rest 3 Minutes

SCALED:

4 rounds
300m Row
15 Thrusters
15 Chest 2 Bars
Rest 3 Minutes

COMPETITION

Warm Up:
Design a Personal warm up of skills that you would like to improve
Keep it simple :
EX: 3 Rounds
Row or Run 200-500
10 Rebounding box Jumps
5 Strict/Butterfly Pullups
3 Strict Handstand Pushups
1 Rope Climb

SKILL
10 Minutes of Muscle Up Practice

METCON
“Row Thruster C2B Rest”
4 rounds
300m Row
21 Thrusters (115,75)
21 Chest 2 Bars
Rest 3 Minutes

EXTRA CREDIT

CORE CIRCUIT
3 Rounds
1a) 10-15 Strict Toe 2 Bars or Straight Leg raises
1b) 15-20 GHD Situps
1c) 10-15 Side Plank Crunches – each side

Comments

comments

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  1. Adam Reply

    This was an ass kicker.

    33:13 (95#/Did mostly pullups. Had to break out the purple band for the last 17)

    Glad to see Curran, again. He crushed the C2Bs!

  2. Willhuntforfood Reply

    Team rac
    Brian m 36:20 Rx
    Pete 41:08 rx
    Tim 37:02, 95 lb, regular pull-ups
    Bob approx 37:00 75 lb, reg pull ups
    Andy
    Paul
    Brian l

  3. Big sexy Reply

    32:03 (115#)
    Still recovering from the comp this weekend. Foam rolling hurts so good!

  4. CC Engine Reply

    34:59 45# , 1st rnd= 1R & 1G Then 1 Red & 2 Gray Bands.
    Treat 430 p w Coach Mr Rx and Huge New Year Crew! 🙂
    & yes this was an a$$kicker!!!

  5. Amber Reply

    WOD 31:04 #55, pull-ups and scaled the reps to 15. Wanted to die!

  6. Nate B Reply

    Did 21 reps of each, but only did 75 lbs for the 1st two rounds and 65 for the last two. Used a blue and white band for the CTBs. Arms are toast and won’t stop quivering.

  7. neon joe Reply

    This was brutal 31:35 @95# me and well done fighting it out to come out tied .

  8. JC Reply

    I liked this one!

    26:40 (115)

    some of core Cashout. Jut skipped GHD’s.

  9. KellyG. Reply

    Wod- 33:00 RX so for some reason I thought there were only 3 rounds so I emptied my tank on the third round . Then I hear Kyle telling me to get off the ground I have one more round to do. Oy vey!!! This was brutal!
    Core circuit : 3 rounds
    10 strict toes 2 bar
    10 ghd sit ups
    10 side plank crunches each side

  10. scott henriques Reply

    row/thruster/c2b-27:12 rx
    no cash out today. lots of rolling out and stretching today

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