2.10.14 "CFG Open WOD 11.2" Paleo Benchmark #2

February 09, 2014

LAST FEW DAYS OF THE PALEO CHALLENGE COMING UP. THE LAST OFFICIAL DAY IS TUESDAY FOR KEEPING TRACK OF PALEO POINTS. YOU MUST BE WEIGHED AND MEASURED AND PICTURED BY 8PM WEDNESDAY NIGHT(no exceptions). YOU MAY WEIGH IN ANY DAY BEFORE WEDNESDAY. PLEASE HAVE THE SAME COACH THAT ORIGINALLY MEASURED YOU FOR YOUR FINAL MEASURMENTS. YOU MUST ALSO COMPLETE THE BENCHMARK WORKOUTS BY WEDNESDAY.

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Jake “dah Snake” Had a Remarkable performance this weekend!!!
Snacth PR 195# and FILTHY FIFTY PR 17:30…thats just Crazy!

FITNESS

Paleo Benchmark #2

“Open WOD 11.2”
AMRAP 15 Minutes
9 Deadlifts (155,105)
12 HR Push ups
15 Games Box Jumps (24,20)

Use Judges Today!!!

Make Sure to write your old Benchmark score on the board near your new score!!!

COMPETITION

A. WARM UP
3rds NFT
1 rope climbs
3-5 MU
20sec Ring L-Sits

OR

15 Minutes of Muscle Up Transitions Practice
(use Austins drills)

B. STRENGTH
Low Bar Box Squat – at parallel – keep knees behind ankles – hamstring recruitment
3@70%, 3@80%, 3@90%

C. METCON
“Get at me Dog”
4rds
10 Deadlifts (275,185)
10 Chest 2 Bars
*Rest 4min

3rds
20 Toe 2 Bars
20 Ring Dips
*Rest 4min

2rds
30 Pullups
30 Hand Release Pushups

Finished!!!

EXTRA CREDIT

CORE
5 sets of 3 each side
BB Turkish Get Ups (increase weigth)

ENDURANCE
(Mon, Tue or Wed)
10 Sets EMOTM
100m Sprint
Record Fastest and Slowest splits

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

Thursday February 13th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
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!

Wednesday February 12th
FINAL DAY
Paleo Challenge Weigh, Measure and Benchmarks

Comments

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  1. Don E Reply

    8 Rnd, (7+16 last time)

  2. neon joe Reply

    I didn’t do this the first time but this time 8+24

  3. The Lion Reply

    First time 5+27, today 7+16

  4. CC Engine Reply

    5 + 33. Prev- 5 + 19. (16″ box)
    Ooh ra! 🙂

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