6.16.14 "Sumo Daddy"

June 15, 2014
Hailey about to fly!!!

Hailey about to fly!!!

TODAYS WOD

Strength:
3RM OverHead Squat

“Sumo Daddy”
21-15-9
Sumo Deadlifts (225,155)
400m Run

 

EXTRA CREDIT
(Choose one of these extra credit options if you need work in this area)
CORE
4×15 weighted Back Extensions

 

ENDURANCE
Choose ONE of the following sports:
8-12 Rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 800m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates

 

OLY
Every 2 Mnutes for 14 Minutes
2 Snatch Pulls + 2 Power Snatch
Work up to Heaviest Possible
 

 

 COMPETITORS

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

A. Overhead Squat 3RM – 3 sec Pause at absolute bottom

B. Weighted Box Pistols
4 sets of 6-10 reps – add weight each set – last set should be to failure

C. “Sumo Daddy”
21-15-9
Sumo Deadlifts (225,155)
400m Run

D. Weighted Back Extensions
3 x 10-15 reps – add weight each set – heavier than last week

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. Caroline C. Reply

    I came in this morning for open gym, and it was super open as for the most part – it was only me! Ha.

    OHS – 85# PR!!
    WOD – 11:56 (135#)

  2. Mike D Reply

    Time 10:31 @185# sumo deadlift. The 400 m run after the deadlift is a killer ! But I loved every minute of it, lol!

  3. jc Reply

    wod 7:42RX sumos killed me

  4. big joe Reply

    205 3rm OHS. 7:51 rx run sucked today.

  5. CC Engine Reply

    10:00 – 105#. Easy peasy. 😉
    60×3 OHS
    Good times! 🙂

  6. Brian Reply

    195×3 ohs, 7:17 RX wod

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