6.11.14 "Irish Car Bomb"

June 10, 2014

TODAYS WOD

Skill:
10 minutes of Pullup Practice
Kipping or Butterfly

“Irish Car Bomb”
3 rounds
400m Run
30 Games Box Jumps (24,20)
15 Pullups

 

EXTRA CREDIT

CORE
4×15 Band Pull aparts

 

ENDURANCE
Choose ONE of the following sports:
Swim (M/Tu/W): 2 x 800m TT, Recover 4:00 between efforts
Bike (M/Tu/W): 2 x 10k TT, Recover 4:00 between efforts
Run (M/Tu/W): 2 x 2Mile, Recover 4:00 between efforts
Row (M/Tu/W): 2 x 2500m, Recover 4:00 between efforts

 

OLY
On the 2 Minutes:
7 sets of
3 Power Cleans + 1 Push Jerk
Work up to max weight

 

 

 COMPETITORS

WARMUP:
Outlaw Connectivity
http://theoutlawway.com/category/connectivity/

A. 50 Pullups – in the least amount of sets possible
each set should be max reps then rest about :60 seconds between sets

B. Pendlay Rows
4 x 6-8 reps – add weight each set

C. Seated Cable Row or Bench Kneeling Dumbbell Row
4 sets of 8-12 reps – add weight each set – last set should be to failure

D. “Irish Car Bomb”
3 rounds
400m Run
30 Games Box Jumps (24,20)
15 Pullups

E. EXTRA CREDIT
Todays OLY

 

 

ANNOUNCEMENTS
RANCH WARS
Saturday June 21st
Outdoor Farm Competition
Arruda Farm Westport, MA
JUDGES and VOLUNTEERS needed
Volunteers will receive lots of SHWAG and a free meal
Email crossfitdartmouth@gmail.com if interested in volunteering

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!!! Email soniamcormier@gmail.com if you would like to donate anything to the raffle.

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

 

Comments

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  1. Brian Reply

    9:23 RX

  2. Caroline C. Reply

    Wooo 2x in one week! I are not the suck. Started working on butterfly pull-ups and made some progress.

    WOD 20:16 (purple)
    I was gonna Rx the pullups, but erred on the side of caution, as doing one rep at a time for 30 minutes wasn’t on the menu. I am totally ok with this. ^_^

  3. CC Engine Reply

    19:37 (16″, strict blue/gray)
    🙂

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