4.10.14 "AMRAP GOAT WOD"

April 09, 2014

FITNESS

AMRAP Goat WOD

Each WOD today will be AMRAP 15 Mins
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 20DU, 20 Air squats)
Ex:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each week)
200m Run

CASHOUT
3 rounds
10 Tire Flips
5 Stone 2 Shoulders
200m Farmers carry

COMPETITION

ACTIVE RECOVERY/REST DAY

EXTRA CREDIT

ENDURANCE
Short Interval (SI)
(Thur, Fri or Sat)
8-10 Rounds
Swim : Repeat :45s on,:30s off, until form/pace deteriorates
Bike : Repeat :45s on,:30s off, until form/pace deteriorates
Run : Repeat :45s on,:30s off, until form/pace deteriorates
Row : Repeat :45s on,:30s off, until form/pace deteriorates

CORE/ACCESSORY
a. 3×20 GHDSU
b. 4×10 Seated DB Overhead Press – ARNOLD style

ANNOUNCEMENTS

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

May 4th – Sunday
“Barbell BeatDown”
Team Competition
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

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

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