3.25.14 "Head Banger"

March 24, 2014

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 FITNESS

STRENGTH
HBBS
3×3 @ 85-90% 1RM

“Head Banger”
3 rounds
10 HSPU
15 Games Box Jumps (24,20)
20 KB Swings (53,35)

12 Min Cap

COMPETITION

METCON 1
50 Burpees for Time

METCON 2
3 rounds
10 Deficit HSPU (6″,4″)
15 Games Box Jumps (24,20)
20 KB Swings (70,53)

STRENGTH
HBBS
3×3 @ 85-90%

EXTRA CREDIT

CORE
3×20 Back Extensions

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
3 rounds
2000m Row or 1 mile Run or 8 minutes on Airdyne
rest 4 Minutes

ANNOUNCEMENTS

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

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

May 4th – Sunday
“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. Adam Reply

    HBBS: 3 Sets of 3 at 265#
    WOD: 8:08 (1st 19 HSPU with 1 Ab Mat. Last 11 HSPU with 2 Ab Mat. BJ @ 24″. KBS: 53#

    Great to see the Reale Deal at the Crack of Dawn Class!!!

  2. Willhuntforfood Reply

    team rac
    brian 6:15 rx 70lb
    joe 7:15 55lb, 1 abmat
    andy 7:48 55lb 1 abmat
    tim 8:15 70lb 1 abmat
    pete 9:25 70lb 1 abmat

  3. Mr. Rx Reply

    HBBS 275, 315, 335

    WOD 7:12 (defict hspu,70kb)

    50 burpees 1:29

  4. Don E Reply

    HBBS 3×3 @245
    WOD 8:18 (53# & 1 mat)

  5. neon joe Reply

    3×3@225 worked on getting low wod 8:41 need to get stronger all around

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