4.23.14 "AMRAP GOAT WOD"

April 22, 2014

SPRING CUP TEAM THROWDOWN AND SPARTAN INVITATIONAL

Hey CrossFit Bridgewater!

There are many great reasons for you and your community to come to the Reebok Fitness Festival on Sunday, April 27th, but here are the Top 3:

3)      Reebok Spartan Race Invitational – There are a limited # of spots left to race this invitation only course.  Your registration includes Spartan t-shirt, Limited edition finisher medal, Spartan Fuel pack, 40% off at Reebok Retail Tent, and much more.  Click HERE more for details and to register.

2)      Reebok CrossFit ONE Spring Cup – immediately following the Reebok Spartan Race come cheer on over 40 teams from all around New England as they compete to win tickets to the Reebok CrossFit Games! Click HERE to learn more.

1)      Affiliate BBQ Raffle – enter your affiliate to win a Reebok branded Weber Grill and $500 grass fed beef gift card!  The more tickets your affiliate buys – the better chance you have to win.  All proceeds will benefit the “Lieutenant Walsh – Firefighter Kennedy Memorial Fund”. Reebok will match all donations (up to $5,000) and double your tickets simply for wearing Reebok!

COME CHEER ON OUR TWO COMPETITOR TEAMS        #1 Jason, Shaun, DC, Jaymie       #2 Courtney, Kay, Dave, Jake

ALSO

CROSSFIT TORQUE SPRING FLING

WE HAVE A Bunch of TEAMS from CFD FACING OFF HEAD TO HEAD
APRIL 27th as well
9am-5pm
Located at CrossFit Torque
Foxboro, MA

 

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

 

 

COMPETITION

1. WARM UP
3 Rounds
not for Time
30 Calories AirDyne
Max Strict Pushups – thighs may not touch the ground
2 Minute Stretch of choice – for snatch

2. OLY
15 Minutes – work up to heaviest possible – focus on fast hips
2 Lo-Hang Snatch Hi Pulls + 1 Lo-Hang Power Snatch
-Lo-Hang is just below the knee

3. Metcon
Teams of 2
5 Rounds each
5 UB Hang Power Snatch (135,95)
10 OH Snatch grip Reverse Lunges (same weight)
15 Burpees

Only one athlete works at a time and will complete a full round while the other athlete rests. Each athlete will complete 5 full rounds.

 

 

EXTRA CREDIT
ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
Swim : 500m, 250m, 125m, 75m Recover 1:1
Bike : 5k, 2.5k, 1.5k, 750m Recover 1:1
Run : 1.5M, 1M, 800m, 400m Recover 1:1
Row : 2k, 1.5k, 1k, 800m Recover 1:1

CORE/ACCESSORY
a. 4×20 Back Extensions
b. 4×15 Landmine Twists

 

 

ANNOUNCEMENTS

Spring Cup Team Throwdown and SPARTAN Race Invitational
April 27th
Reebok Headquaters
Canton, Ma

The “SKILLZ” Course
with Coach Keith Lupien
10am at CFB Saturday April 19th
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
6pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.
It is Cancelled at CFB but all may attend the CFD workshop at 6pm

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=

Comments

comments

About the Author
  1. Willhuntforfood Reply

    team rac
    comp metcon
    tim andy 21:47 115lb

  2. CC Engine Reply

    Goat Amrap 15
    5 strict pullups- blue, 5 strict HSPU- 2mat 1plate, 200m run
    5 Rnds + 5
    🙂 🙂

  3. Adam Reply

    5 chest 2 bars/5 ring dips/5 wall walks

    6 rounds +9

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