4.3.14 "Goat WOD 20"

April 02, 2014

 FITNESS

“GOAT WOD 20”
EMOTM 20
EVEN: Goat #1 (Barbell)
ODD: Goat #2 (Gymnastic)
Pick two Movements you would really like to improve. These are called your Goat movements. One should be a strength or barbell movement and the other should be gymnastics, but any variation of two movements can be done. The weight on the barbell movement should be Heavy and the reps should be between 3-5, you may add weight each set or work across at 85-95% of max. The gymnastics Movements should be challenging for 3-7 reps.

Example 1:
Even: 3 Front Squats to absolute bottom
Odd: 5 Strict HSPU to 1 abmat

Example 2:
Even: 5 Strict Press
Odd: 5 UB Chest to Bar Pullups

Example 3:
Even: 3 Hang Squat Cleans
Odd: 20 Double Unders

COMPETITION

Follow and participate in the Class Wod this week. We will be back to work next week. Enjoy a stress Free week after the OPENS. Recharge Mentally and Physically. Strength and OLY will be loaded back in the next cycle.

EXTRA CREDIT

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
Run or Row
400m – 800m – 1600m – 800m – 400m
Rest Equal to Work

ANNOUNCEMENTS

Saturday April 5th
We will be Honoring
Michael “Dork” Kennedy &
Fire Lieutenant Edward Walsh
with this Hero WOD
“Dork”
33 Back Squats (225/115)
15 Burpees
33 Deadlifts (225/115)
15 Burpees
33 KB Swings (70/53)
15 Burpees

You can donate to the Families of these fallen soldiers here:
https://www.bosfirecu.com/

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“Clean and Jerks”
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

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.

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    10,9,8,7,6,5,4,3,2,1
    Dus
    Hand release PU
    OHS 95 lb
    Toes 2 bars
    Turkish get ups 35 lb

    pete 28

    • Willhuntforfood Reply

      pete 28:29 rx
      brian 34:10 rx
      tim 36:48 rx
      boob 34:48 too many mods to mention

      • Willhuntforfood Reply

        Correction Brian 33:19 Rx

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