6.25.14 "Lunges for Life 2.0"

June 24, 2014

Fight Gone Bad Fundraiser for Page Lockhart!!!

Saturday June 28th’s Fundraiser @ CFB will kick off with a Fight Gone Bad Throwdown. Please sign up for heats starting at 9:30am till about 11:30am. You can sign up for heats through this post’s comments or through the Facebook post. To enter the WOD its just a $10 Donation and all proceeds go to the Natorade Field Trip Association of America. There will be fun prizes for the winners of the scaled and RX divisions. We hope all members from CFB and CFD will atttend. There will be a great after party with BBQ, lawn games, bouncy house jousting and Chinese auction to follow the WOD …AND an AFTER AFTER Party at Lynnel’s Pool!!!

Here is the FGB WOD:
3 Rounds
1 minute Wallballs (20,14)
1 minute Sumo High Pulls (75,55)
1 Minute Box Jumps (24,20)
1 Minute Push Press (75,55)
1 Minute Row for Calories
1Minute Rest

Scaled athletes will have a scaled weight set up but there can be slight modifications.

TODAYS WOD

Strength:
1RM Sumo Deadlift

“Lunges for Life”
4 Rounds
20 Front Rack Front Lunges (95,65)
400m Run

The lunges will be stationary, stepping forward with one leg, then kissing the ground with the knee and then returning the front leg back to the starting position.

 

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:
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. Low bar back Squat 1RM

B. SUMO Deadlifts – with bands
4 sets of 4-8 reps – add weight each set – last set should be to failure

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

D.”Lunges for Life”
4 Rounds
20 Front Rack WALKING Lunges (135,95)
400m Run

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. Almen Reply

    12:30 Rx

  2. Caroline C. Reply

    Sumo Deadlifts – 185# (I’ll take it!)

    WOD: 17:30 (w/55#)

    Yowza. Much lunges. Many owch. Wow.

    Highlight of the night was walking through the other half of the gym and observing the bros in there working out to Queen “Somebody to Love.” Epic.

  3. Brian Reply

    375# Sumo, 11:23 wod (135#)… Went unbroken on all 4 rounds and my legs are toast!

Leave a Reply

*

captcha

Please enter the CAPTCHA text