3.1.14 "Mr. Original"

February 28, 2014

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FITNESS

Strength
3RM Floor Press

“Mr. Original”
21-15-9
Wall Balls (20,14)
Pull ups
Box Jumps (24,20)
KBS (53,35)

COMPETITION

1.Choose to Rest Sat. or Sun
2.Perform todays WOD either Sat or Sunday
3.Re-Test Open WOD Monday

WARMUP
3Rounds not for time
500m Row
10 UB Wall Balls
3-5 UB Muscle Ups

METCON
“Body by Jay”
5 Rounds
10 Body weight Bench Press
10 L-Pullups
1 Minute Max Airdyne or Searsdyne
Rest 1 Minute exactly

EXTRA CREDIT
3×15 Landmine Twists
3×15 Side Plank Crunch

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
Run, AirDyne or Row
10-20 Rounds
:30Sec On :30Sec OFF

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
You CAN still signup!!!
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

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

–Yoga–Cancelled–Monday March 3rd @ CFD
Just this week and it will be back the Following week

Comments

comments

About the Author
  1. Scotty Reply

    3rm floor press—155
    Mr. Original— 7:51RX

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