12.9.13 "Wreckin Ball"

December 08, 2013

Congratulations to all the Competitors this weekend! It was an amazing event.

Dartmouth Takes the 1st annual CFD vs CFB Throwdown!!!

Dartmouth Takes the 1st annual CFD vs CFB Throwdown!!!

The atmosphere was Electric and Contagious!

Winners Of the Scaled Division!!!

Winners Of the Scaled Division!!!

One of my favorite moments was watching everyone cheer on the last athlete to finish event #2, the athletes and spectators all gathered around and motivated that last athlete to push beyond limits and finish strong. That’s what CrossFit is all about, motivating each other and supporting each other throughout all of the hard work we put in each and every day, it’s nice to know that you always have your box behind you to help you push to the end of the WOD and push to the next level.

Winners of the RX Division!

Winners of the RX Division!

FITNESS

Skills:
10-15 Minutes of Pullup Practice
Learn Butterflys, Kipping or Assisted Pullups

“Wreckin Ball”
40 Wallballs (20,14) 10ft
30 Pullups
20 Handstand Pushups
30 Wallballs (20,14) 10ft
20 Pullups
10 Handstand Pushups
20 Wallballs (20,14) 10ft
10 Pullups
5 Handstand Pushups

COMPETITION

STRENGTH
1a) Behind the Neck Snatch Push Press 7×3 Heavy
1b) 2 Position Pausing Snatch Grip Deadlifts 7×3 Heavy
-pause for 2 seconds below the knee and at mid thigh

METCON
40 Wallballs (20,14) 10ft
30 Pullups
20 Handstand Pushups
30 Wallballs (20,14) 10ft
20 Pullups
10 Handstand Pushups
20 Wallballs (20,14) 10ft
10 Pullups
5 Handstand Pushups

EXTRA CREDIT
ENDURANCE
3x1000m Row Rest 3 minutes

CORE
3×15 Hanging Straight Leg Raises
3 x ME(max Effort) Plank Holds

REMEMBER THAT TODAY WE START THE NEW SCHEDULE AT CFBWATER
530am
730am
900am
430pm
530pm
630PM
EVERY WEEK DAY

WE HAVE ALSO ADDED :
CORE CULT Class with Coach Kyle
Thursdays at 10:30am-11am

CHECK THE SCHEDULE ON THE WEBSITE FOR ANY OTHER CHANGES AND TO SEE THE ADDED OPEN GYM HOURS

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Brain 11:50 Rx
    Tim 12:20 1 thick ab mat
    Bob 14:20 1 thick ab mat
    Joe 16:33 1 thick ab mat

  2. Big Sexy Reply

    STRENGTH
    1a) Behind the Neck Snatch Push Press 7×3 – 135, 155, 165, 175, 185, 195, 205 x 2
    1b) 2 Position Pausing Snatch Grip Deadlifts 7×3 Heavy
    -pause for 2 seconds below the knee and at mid thigh – 135, 165, 185, 205, 225, 235, 235

    METCON
    40 Wallballs (20,14) 10ft
    30 Pullups
    20 Handstand Pushups
    30 Wallballs (20,14) 10ft
    20 Pullups
    10 Handstand Pushups
    20 Wallballs (20,14) 10ft
    10 Pullups
    5 Handstand Pushups

    15:54 Rx (Got to the last 5 HSPUs with 13:30, did 3, then proceeded to fail rep after rep after rep)

    ENDURANCE
    3x1000m Row Rest 3 minutes – all between 3:20 and 3:30
    CORE
    3×15 Hanging Straight Leg Raises – done
    3 x ME terminator 20# KB Flys – OUCH!

  3. Josh.O Reply

    Strength
    Snatch grip push press- 135, 145, 155, 165, 175, 185, 195
    Snatch grip pause deadlifts- 135, 135, 145, 145, 155, 155, 185

    Metcon: “Wreckin ball” 13:54 RX (did the first set of wallballs unbroken, been pushing through those way better lately)

    3x1000m row (body is still super tight from saturday but i made it through these)
    3:57
    3:57
    3:55

  4. jc Reply

    BNPP 215×3
    Snatch Deads 235×3

    WOD 9:09 -UB Pullups-Strict HSPU-10# Vest

    1000m row
    3:43, 3:42, 3:39

    • jc Reply

      core – done

  5. GQ Reply

    BNPP 205X3
    Snatch Deads 235X3

    WOD 12:30 UB Pullups

    1000M row
    3:37, 3:34.5, 3:32

    Core Completed

  6. Don E Reply

    14:12 (HSPUs need work)
    Core done

  7. CC Engine Reply

    18:11 (red & gray then red & 2 gray 😛 , 10#, 2 mat & plate)
    Great 530 P with Coach Mr Rx at CFD!
    & love being with these great CF Peeps!! 🙂

  8. KellyG. Reply

    Wod- 14:38 (1 ab mat)
    3 x 1000 meter row

  9. Tyler white Reply

    “Wreckin Ball”-19:27 ,RX , it was 19 something

    Strength
    Snatch grip push press- 135, 135, 135 145, 145,145,145
    Snatch grip pause deadlifts-185,185,205,205,205,205,205

    100 situps
    50 GHD situps

    2.36 Mi -40 lbs vest

  10. scott henriques Reply

    squat clean practice- 4×1 115#

    strength
    behind neck snatch grip push press 7×3

    1@85,2@85,3@95,4@95,5@100,6@115,7@115

    2 position pausing snatch grip deadlift 7×3
    set 1-7 @ 205

    metcon- 13:24 (14# med ball) no mat for hspu

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