6.30.14 "Vagabond"

June 29, 2014

Thank you to all the Members that came to the Fundraiser! It was a great success, we raised over $2500, and we had a great time doing it. Thanks to everyone that donated a prize or auction item and thanks to Mrs. Caldas for putting this all together.

Special Thanks to Wade Gomes for creating and organizing the Natorade Tshirts, to Lynnel Cox for hosting the after party at her home and to Jackie Pierce for putting in some extra time behind the scenes to help organize the fundraiser.

[pe2-image src=”http://lh4.ggpht.com/-c2a1Qn-r45s/U67-9CetFJI/AAAAAAAANs4/_aCd30m1nAY/s144-c-o/20140628_134113.jpg” href=”https://picasaweb.google.com/117385132829369688957/201406283?authkey=HeaTjANhQvM#6030037275686802578″ caption=”” type=”image” alt=”20140628_134113.jpg” ]

 

 

TODAY’S WOD

Strength:
20RM Back Squat
– only take 2 attempt at this
– warm up with just sets of 5

“Vagabond”
AMRAP 7
3-6-9-12-15-18-21…
Burpees
Thrusters (95,65)

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×10 BB Good Mornings – work up to a heavy

 

ENDURANCE
Choose ONE of the following sports:
8-10 rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, 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

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 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 20RM

B. SUMO Deadlifts – with bands
5×5 – add weight each set – last set should be to failure

C. BB Good Mornings
3 x 8-12 reps – add weight each set

D.”Vagabond”
AMRAP 7
3-6-9-12-15-18-21…
Burpees
Thrusters (95,65)

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

 

 

ANNOUNCEMENTS

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

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  1. Caroline C. Reply

    I’ll miss you guys Saturday as I’ll be off being Army strong. I’ll be thinking of y’all – have fun!! ^_^

  2. Brian Reply

    185×20, 15+19 RX

  3. neon joe Reply

    135×20. 12+4 still not 100%

  4. CC Engine Reply

    Great pic with our Natorade! 🙂 🙂
    75# x 20
    12 + 7 (45#)
    Good Wod! 🙂

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