5.3.14 "Flashback"

May 02, 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

“Flash Back”
10 Wall walks
20 Box Jumps (24,20)
30 KB swings (53,35)
40 Walking lunges
50 AB mat situps
1mile run
50 AB mat situps
40 Walking lunges
30 KB swings (53,35)
20 Box Jumps (24,20)
10 Wall walks

 

 

 

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. METCON 1
“Regionals Wod 14.8”
49 Pullups
7 OHS 185
CAN YOU GO UNBROKEN?????

4. METCON 2
“Flash Back”
10 Wall walks
20 Box Jumps (24,20)
30 KB swings (53,35)
40 Walking lunges
50 AB mat situps
1mile run
50 AB mat situps
40 Walking lunges
30 KB swings (53,35)
20 Box Jumps (24,20)
10 Wall walks

EXTRA CREDIT 
ENDURANCE
Short Interval (SI)
(Thur, Fri or Sat)
8-10 Rounds
Swim : Repeat :45s on, :45s off, until form/pace deteriorates
Bike : Repeat :60s on, :60s off, until form/pace deteriorates
Run : Repeat :45s on, :45s off, until form/pace deteriorates
Row :Repeat :45s on, :45s off, until form/pace deteriorates

CORE/ACCESSORY
3 rounds
20 GHD Situps
20 Back Extensions
20 Band Pull a parts

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=

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  1. Brian C Reply

    23:09 w/a 10# vest

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