5.16.14 "Scotty Rocks the Botty"

May 15, 2014

[pe2-image src=”http://lh6.ggpht.com/-YvZmy2kpGUQ/U3AKYRUgkiI/AAAAAAAALg0/2cBZz6k0lFc/s144-c-o/C360_2014-05-08-06-28-23-684.jpg” href=”https://picasaweb.google.com/117385132829369688957/201405122?authkey=MPR-qB_9G1U#6012316914622173730″ caption=”” type=”image” alt=”C360_2014-05-08-06-28-23-684.jpg” ]

HAPPY BIRTHDAY SHOUTOUT
to Scotty Henriques!!!
Most of you know Scott by now but if you haven’t met him then I am sure he will friend request you soon on Facebook!!!
Scott has been a huge help to both CFB and CFD, behind the scenes Scotty is always getting things done for us and we want to say THANK YOU from all of us at CFB and CFD!!!

FITNESS

Strength
A) Deadlift 5@67%, 5@77%, 5@87%
Rest :60 seconds
B) Strict Press 5@67%, 5@77%, 5@87%
Rest :60 seconds
Superset A) and B)

“Scotty Rocks the Botty”
21-15-9-15-21
Deadlifts (185,115)
Burpee Box Jump Overs (24,20)

 

 

 

COMPETITION

1.WARMUP
Outlaw Connectivity of the day

2.STRENGTH
A) Deadlift 5@67%, 5@77%, 5@87%
Rest :60 seconds
B) Strict Press 5@67%, 5@77%, 5@87%
Rest :60 seconds
Superset A) and B)

4. METCON
“Scotty Rocks the Botty”

 

 

 

EXTRA CREDIT 

ENDURANCE
Short Interval (SI)
(Thur, Fri, Sat)
8-10 Rounds
Choose ONE of the following sports:
Swim: Repeat :90 on, :60s off, until form/pace deteriorates
Bike: Repeat :90 on, :60s off, until form/pace deteriorates
Run: Repeat :90 on, :60s off, until form/pace deteriorates
Row: Repeat :90 on, :60s off, until form/pace deteriorates

CORE/ACCESSORY
1 Minute Plank
2 minute Plank
3 Minute Plank
Rest 1 Minute between each round

 

 

 

ANNOUNCEMENTS

Memorial Day “MURPH”
We will be Open 8am-11am on Memorial day
Heats will Start at 8,9 and 10. Please sign up for heats at the box.
Bring your Body armour or 20lbs Vests for True RX!!!
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Sqauts
1 Mile Run
Reps can be partitioned as needed

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

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=

Page Lockhart Fundraiser and CFB 3rd Year Anniversary Party
June 28th
10am-10pm
There will be a WOD challenge at 10am, followed by chinese auction and Paleo PotLuck BBQ. We hope all members from Dartmouth and Bridgewater Locations will attend. This is always one of our biggest parties of the Year!!! If anyone has any items they are willing to donate to the raffle please let Mrs. Caldas know. Let’s Rasie money to send our World Famous Nator to the CrossFit Games and Have a blast doing it!!!

Ranch Wars 
June 21st
Sign up to COMPETE, VOLUNTEER, or JUDGE by May 24th to ensure your Athlete or Staff Tshirt
Judges will be getting swag bags so sign up now @ https://dartmouth-crossfit.theboxhq.com

Teams of 4: 2 males and 2 females – Scaled and Rx Divsions

Space is limited there are 40 Teams already registered and only 10 spots left!!!  SIGN UP NOW at https://dartmouth-crossfit.theboxhq.com

Comments

comments

About the Author
  1. Almen Reply

    Strength@ 315 and 115
    Wod- 17:26 Rx

  2. CC Engine Reply

    DL 5 x 95, 110, & 125
    SP 5 x 35, 40, & 45

    Scotty Kill You Wod – 18:19 (95#, 12″ hurdle)
    Ugh! But I did it! 🙂 🙂 ‘

  3. Adam Reply

    Happy birthday, Scotty! You must be one sick bastard to have this WOD named after you!!!

    18:43 RX

    Burpee box jump overs almost kept me from seeing my next birthday!

    • CC Engine Reply

      Haha haha! !!

      • Scotty Reply

        Thank you Adam, strength and conditioning all in one!!!! Burpees are fun

  4. big sexy Reply

    14:40 rx

Leave a Reply

*

captcha

Please enter the CAPTCHA text