6.26.14 "Team 5K Row"

June 25, 2014

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Power Couple...Marco and Sacha!!!

Power Couple…Marco and Sacha!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TODAYS WOD

Skills: Rowing Technique

“Team 5k Row”
4 person teams
Each teammate will complete:
250m row
+ 20 Burpees
Until you reach 5000m
-next teammate CAN start the rower immediately but can not start the Burpees until 1st teammate is finished. Last person must also complete the Burpees!!!
Teams less than 4 should complete 5 rounds each person.

 

EXTRA CREDIT
(Choose one of these extra credit options if you need work in this area)
CORE
4×20 GHDSU

ENDURANCE
Long Interval
4-6 rounds
Choose ONE of the following sports:
Swim (Th,F,Sa): Repeat 4:00 on, 3:00 off until form/pace deteriorates
Bike (Th,F,Sa): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates
Run (Th,F,Sa): Repeat 4:00 on, 3:00 off, use a long hill if you’ve got one, until form/pace deteriorates
Row (Th,F,Sa): Repeat 4:00 on, 3:00 off until form/pace deteriorates

OLY
5×5 Zott’s Press

 

COMPETITORS

ACTIVE RECOVERY/REST

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. Caroline C. Reply

    Team John/Sara/Wes/Caroline – 28:25

    Allz I gots to say is buck furpees ~_^

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