6.24.14 "Head Banger 3.0"

June 23, 2014

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GROUP PLANK!!!

GROUP PLANK!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TODAYS WOD

Strength:
1RM Floor Press

“Head Banger 3.0”
3 Rounds
10 STRICT Hand Stand Push ups
20 Burpees
40 Double Unders

5 rounds is about 20 minutes

 

EXTRA CREDIT

CORE
4×30 Med Ball Situps

 

ENDURANCE
ENDURANCE
Choose ONE of the following sports:
Swim (M/Tu/W): Max Distance in 30:00
Bike (M/Tu/W): Max Distance in 30:00
Run (M/Tu/W): Max Distance in 30:00
Row (M/Tu/W): Max Distance in 30:00

OLY
1RM Hang Power Clean + Push Jerk

 

COMPETITORS

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

IF your weakness is ENDURANCE than start with todays Endurance WOD.

A. 1RM 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. “Head Banger 3.0”
3 Rounds
10 STRICT Hand Stand Push ups
20 Burpees
40 Double Unders

E. EXTRA CREDIT
Choose Todays Endurance
or
Today’s OLY

ANNOUNCEMENTS

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.

 

RED CROSS BLOOD DRIVE @ CrossFit Bridgewater
Thursday July 31st
1pm-6pm
For an appointment Please call 1-800-red-cross
or visit redcrossblood.org

 

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

About the Author
  1. Willhuntforfood Reply

    Team rac
    Joe 12:16 Rx
    Pete 12:57 Rx
    Tim 15:48 Rx
    Paul 13:07 2x singles

  2. Brian Reply

    225# Floor Press, 10:04 RX wod

  3. Almen Reply

    9:39 kip

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