2.4.14 "Wall Ball Burpee Ladder"

February 03, 2014

ONE WEEK LEFT FOR THE PALEO CHALLENGE!
YOU MUST WEIGH IN BY TUESDAY FEBRUARY 10TH!
WE WILL START TO RETEST THE BENCHMARK WODS LATER THIS WEEK.
STAY FOCUSED AND MAKE THAT FINAL PUSH!

PNrFRVl8Q4WFtGop.jpg
FITNESS

STRENGTH
EMOTM 5
2 Squat Clean and Jerks at 85%

“Wall Ball Burpee Ladder”
EMOTM 15
Ascending reps of:
1-2-3-4-5-6-7-8-9-10…
Wall Balls(20,14)
Burpee

On minute #1 you will complete 1 wallball and 1 burpee, on minute #2 you will complete 2 wallballs and 2 burpees, then 3 of each and so on until you can not complete the reps in the minute. Once you can not complete the reps within the minute then start back at the beginning.

COMPETITION

A. WARM UP
3 Rounds not for time:
15 GHD Situps
10 Weighted Pistols
Max UB Muscle Ups

B. METCON
“WallBall Burpee Ladder”
EMOTM until you can not complete the reps
1-2-3-4-5-6-7…..

C. OLY
EMOTM 5
2 Squat Clean and Jerks @ 90% 1Rm

D. STRENGTH
HBBS
5@65%, 5@75%, 5@85%
Rest :90Seconds between sets

EXTRA CREDIT

STRENGTH
HBBS
5@65%, 5@75%, 5@85%
Rest :90Seconds between sets

ENDURANCE
(Mon, Tue or Wed)
10 Sets For Total Calories
:30 secs Spint / :30 Sec Rest
Row, Airdyne or Hill Sprint (10 incline)

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 6th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
It will be a trial class and this time may stay or change in the future. 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. neon joe Reply

    11+12 emotm 2clean and jerk@ 155# Hobbs 5@185 5@210 5@240

  2. neon joe Reply

    HBBS

  3. Adam Reply

    Squat clean and jerks: 185#
    WOD: 10 rounds + 15 (finished 11 at 11:21, then did 12 at 13:00 min mark)

  4. David Custadio "Metcon Dave" Reply

    COMPETITION

    A. WARM UP
    3 Rounds not for time:
    15 GHD Situps
    10 Weighted Pistols 20, 26, 32 lbs
    Max UB Muscle Ups 9, 10, NA

    B. METCON
    “WallBall Burpee Ladder”
    EMOTM until you can not complete the reps
    1-2-3-4-5-6-7…..

    Completed round 14 with a couple seconds left… There was no way I was starting another round… I was dead ahha

    C. OLY

    EMOTM 5
    HBBS

    Skipped this bc my lower back wasn’t feeling it. Worked on jerk technique instead.. 1,2. 1,2

  5. Big Sexy Reply

    13+20 Rx

Leave a Reply

*

captcha

Please enter the CAPTCHA text