6.18.14 "Push me – Pull me"

June 17, 2014
John McG!!!

John McG!!!

TODAYS WOD

Strength:
3RM Floor Press

“Push me – Pull Me”
5 Rounds of
AMRAP
1 Minute Push Press (95,65)
1 Minute Rest
1 Minute Calorie Row
1 Minute Rest

5 rounds is about 20 minutes

 

EXTRA CREDIT

CORE
4×30 Med Ball Situps

 

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
3RM Hang Power Clean

 

 COMPETITORS

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

A. 3RM Clean Grip Bench Press

B. DB Seated Shoulder Press
4 sets of 8-12 reps – add weight each set – last set should be to failure

C. DB or KB Lateral Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. “Push me – Pull Me”
5 Rounds of
AMRAP
1 Minute Push Press (95,65)
1 Minute Rest
1 Minute AIRDYNE or Row
1 Minute Rest

E. EXTRA CREDIT
Choose Todays Endurance
or
Today’s 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

comments

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  1. Caroline C. Reply

    Stahhhp the presses. I came in at 5:30am. And liked it. Disturbing.

    Floor press – 75# (I also got 1x 80#)
    WOD – 129 (55#)

    I considered Rxing, but the scale was plenty challenging so it was all good.

  2. Willhuntforfood Reply

    Team rac
    Tim 265 Rx
    Pete 240 Rx
    Andy 222 Rx
    Boob 201 @85#

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