5.22.14 "EMOM 100m Sprints"

May 21, 2014

There are only a few spots LEft for RANCH WARS!!!
June 21st, Arruda Farm, Westport, ma
This will be an Epic 4 person team Event. 2 men and 2 women.
Both Scaled and RX Divisions.
DJ, Band and bring your own BBQ!!!

This will be an awesome EVENT and We will need as much help as we can get from our crossfit family. If you are not competing please sign up for a Judge or volunteer. There will be Tshirts and GREAT Shwag Bags for all volunteers.

If you wish to Volunteer or Compete Please Follow this Link to Sign up.
You Must sign up to volunteer or compete this week in order to get your Tshirt and Shwag!!!

https://dartmouth-crossfit.theboxhq.com/events/ranch-wars-i

FITNESS

Warm up:
1) Practice Rope Climbs
2) Practice Stone 2 Shoulders
3) AMRAP 10 Minutes
Teams of 3-5 Relay Races of 5 Stone 2 Shoulders + 1 Rope climb

EMOM 100m Sprints
10 Rounds
of 100m Sprints on the minute
Record fastest and slowest times
Coaches can use a stop watch and run back and forth between the 100m lines to yell out scores

COMPETITION

ACTIVE RECOVERY DAY
Mobility/Stretch/Recover
Slow-long-distance 20-30 minutes at 70% effort of less

 

 

 

EXTRA CREDIT 

ENDURANCE
Long Interval (LI)
(Thur, Fri, Sat)
4-6 Rounds
Choose ONE of the following sports:
Swim: Repeat 6:00 on, 3:00 off, until form/pace deteriorates
Bike: Repeat 6:00 on, 3:00 off, until form/pace deteriorates
Run: Repeat 6:00 on, 4:00 off, until form/pace deteriorates
Row: Repeat 6:00 on, 4:00 off, until form/pace deteriorates

CORE/ACCESSORY
4×20 GHDSU
4×20 Back Extensions

 

 

 

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 Raise money to send our World Famous Nator to the CrossFit Games and Have a blast doing it!!!

BATTLE OF THE SOUTH SHORE BOXES
Beginners and RX Competition
Sunday August 3rd
https://crossfit-781.theboxhq.com/events/battle-of-the-south-shore-boxes

 

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