10.9.14 "Goat WOD 20"

October 08, 2014

ANNOUNCEMENTS

CFD vs CFB Internal Throwdown

October 18th at CrossFit Bridgewater
Teams of 2 Same sex – Scaled and Rx Divisons
This competition is for all our members – this is a FUN event and we want you all to try your first competition
There will be 2 WODS that day and then the top 3 Men and top 3 Women Athletes from each gym will go Head to Head for the CFD/CFB Trophy
Last Year CFD stole the trophy from the favorites…this year CFB is coming to steal it back!!!
More Information will be coming soon!

MOLLY STRONG FUNDRAISER WOD
(we have changed our barbells for boobs fundraiser to a more specific and close to home fundraiser)
A few months ago, our member Jana Daly’s sister Molly was diagnosed with Breast Cancer. We would like the whole community to come together and support MOLLY by donating to the Molly Strong Fundraiser and by registering for the Molly Strong WOD. The WOD will be released soon and more information to follow.
When and Where :
November 15th @ 9am
CrossFit Dartmouth
668 State RD. Dartmouth, MA

TODAYS WOD

WARM UP
AMRAP 5 Minutes
PIZZA GAME
Remember that you Must Hold the ABMAT(pizza) over your head the entire time or at least higher than your shoulders…Enjoy

METCON
“GOAT WOD 20”
EMOTM 20
EVEN: Goat #1 (Barbell)
ODD: Goat #2 (Gymnastic)
Pick two Movements you would really like to improve. These are called your Goat movements. One should be a strength or barbell movement and the other should be gymnastics, but any variation of two movements can be done. The weight on the barbell movement should be Heavy and the reps should be between 3-5, you may add weight each set or work across at 85-95% of max. The gymnastics Movements should be challenging for 3-7 reps.

Example 1:
Even: 3 Front Squats to absolute bottom
Odd: 5 Strict HSPU to 1 abmat

Example 2:
Even: 5 Strict Press
Odd: 5 UB Chest to Bar Pullups

Example 3:
Even: 3 Hang Squat Cleans
Odd: 20 Double Unders

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Max Plank Holds – 3 Rounds – rest 1 minute

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
TABATA
8 Rounds :20sec on :10sec off
Row
Run
Treadmill Hill Sprints 12 degree Inclince – My Favorite!!!
Airdyne

OLY
OFF

 

 

COMPETITORS

ACTIVE RECOVERY/REST DAY
Play Sports – Have Fun
Enjoy Your Family and Friends

“You have to learn the rules of the game. And then you have to play better than anyone else.”
Albert Einstein

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