2.20.14 "Stanky Leg"

February 19, 2014

[pe2-image src=”http://lh5.ggpht.com/-nn66qy1Nw_s/UwSTSSV7_xI/AAAAAAAAJtg/wKYBf5WAQ_o/s144-c-o/20140219_061746.png” href=”https://picasaweb.google.com/117385132829369688957/201402182?authkey=YOg-Os6iFCk#5982068147425640210″ caption=”” type=”video” alt=”20140219_061746.mp4″ ]

 Loved the No Handed Burpees!!!

FITNESS

Strength
3 Rep Max Deadlift
15min Cap

“Stanky Leg”
For Time:
1000m Row
20 Deadlifts (225,155)
100 Air Squats

COMPETITION

OLY
3RM UB Hang Squat Clean
From above the knee

METCON
For Time:
1000m Row
20 Deadlifts (275,185)
100 Air Squats

STRENGTH
4 Rounds
A. Max UB Muscle Ups or MU Transitions
Rest :60 Seconds
B. 1 Min ME KB Swing (70,53)
Rest :60 Seconds

EXTRA CREDIT

CORE
3 Rounds
Max Effort Plank Holds
5 minutes would be impressive!
Rest as needed between sets

ENDURANCE
(Thur, Fri or Sat)
Run or Row
3 rounds
1600 meters
Rest 3 Minutes

ANNOUNCEMENTS

EVERYONE!!!
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 20th (this will be a regular class)
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!

Comments

comments

About the Author
  1. Scotty Reply

    No handed burpees. Huge fan. Loved them
    Great fun wod tonight with sacha my partner
    18:28

  2. Don E Reply

    8:36 Rx
    DL = 345# x 3, prior to today 345# was my 1RM

  3. neon joe Reply

    DL 315 for 3 Stanky leg 7:43 rx

  4. Adam Reply

    Dead lift: 345(3)
    Stanly Leg: 8:35 RX

  5. Almen Reply

    9:58 Rx

Leave a Reply

*

captcha

Please enter the CAPTCHA text