3.10.12 "Elizabeth"

March 09, 2014

FITNESS

LEADERBOARD MONDAYS
Strength
15 Minutes
1 Rep Max Squat Clean

“Elizabeth”
21-15-9
Squat Cleans (135,95)
Ring Dips

15 Minute Cap
COMPETITION

METCON
OPEN WOD 14.2

STRENGTH
HBBS
3×3 @ 87%

Mobility:
Lax Ball Upper Thoracic
Roll Lats
Floss Hip Flexors
Roll Quads and IT Band

EXTRA CREDIT
200 AbMat Situps for Time

ENDURANCE
(Mon, Tue, Wed)(only pick one day a week to do this workout)
Run, AirDyne or Row
2 Rounds
2400m (1.5 Miles)
Rest 5 Minutes

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthing Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
-More Info Coming Soon-

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

May 4th
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

 

Comments

comments

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  1. Willhuntforfood Reply

    Team rac
    Tim 10:30rx
    Brian 10:30 Rx
    Bob 12:45 95lb
    Paul 12:50 115lb

    Joe- 84 on 14.2

  2. John Fitz Reply

    SC #95

    16:22
    SC (#65)
    Dips (Grey band)

  3. Brian Campbell Reply

    255#, 11:26 RX

  4. Mr. Rx Reply

    clean + 2 jerks 265
    elizabeth
    5:29 rx PR

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