4.30.14 "CFG Open WOD 11.5"

April 29, 2014

2 New Announcements
1) The “SKILLZ” Class will be moved to Sunday at 9am
Starting this week and continuing every Sunday
This week we will tackle the Handstand Pushup and HS Walking if you are ready for it

2) FAMILY DAY at CFB
Please Bring your children, spouse, relatives or friends to a special 10:30am class designed for everyone to be able to participate and have fun. This is for all ages and abilities.
This Saturday May 3rd

FITNESS

“OPEN WOD 11.5”
AMRAP 20
5 Power Cleans (155,105)
10 Toe 2 Bars
15 Wall Balls (20,14)

COMPETITION

1. WARM UP
Outlaw Connectivity – Gymnastics Warmup – Google the exercises because I dont even know them yet but they work
http://theoutlawway.com/category/connectivity/

2. OLY
7 sets of:
1 Power Clean + 2 Push Jerks
work up to heaviest possible in 15 minutes

4. METCON
AMRAP 20
5 Power Cleans (155,105)
10 Toe 2 Bars
15 Wall Balls (20,14)

EXTRA CREDIT
ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
Choose ONE of the following sports:
Swim (TUE): Repeat 500m, recover 3:00, until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates
Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

CORE/ACCESSORY
1. 1 Minute Plank
rest :60 secs
2 Minute Plank
rest :60
Max Effort Plank

,”A 71-year-old Wisconsin woman broke the Guinness World Record for planking. Betty Lou Sweeney held the abdominal plank for 36 minutes and 58 seconds.”

ANNOUNCEMENTS

The “SKILLZ” Course
with Coach Keith Lupien
Every Sunday at 9am
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

We have 5+ Teams Competing this Weekend
Come Cheer us on at the Barbell Beatdown!!!
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

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

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  1. CC Engine Reply

    Wow Betty Lou!!! ^^^

  2. Willhuntforfood Reply

    Team rac
    Bench ladder
    11.5
    Tim 8+5
    Joe 8
    Andy 6+13
    Pete 6+5

  3. Almen Reply

    6+17 Rx

  4. Brian C Reply

    10+1 RX… First time I set a goal in an amrap and actually achieved it!

  5. neon joe Reply

    7+20 RX nice workout !!!

  6. Adam Reply

    This was a tough one…but pretty fun…even those nasty c2b.

    7:29 RX

    • Adam Reply

      My bad. 7 rounds + 9 RX

      • Adam Reply

        I mean t2b

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