4.4.14 "Stabilizer"

April 03, 2014

 FITNESS

Strength
1 RM Push Press

“Stabilizer”
21-15-9
HSPU
Wall Ball (20,14)
Box Jump (30,24)

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

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  1. Adam Reply

    Push Press: 195(1)
    WOD: 11:34 (13 reps 1 abmat/ 32 reps 2 abmats)

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