6.7.14 "Nutts"

June 06, 2014

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TODAYS WOD

SATURDAY SWEATFEST

WARM UP:
2 rounds
200m Med ball run
10 Wall balls
25 med ball v-ups

“Nutts”
10 handstand push-ups
15 deadlifts (250/170)
25 box-jumps (30,24)
50 pull-ups
100 wall-ball shots (20/14)
200 double-unders
400 meter plate run (45/30)

35min Cap

Scale appropriately
You may scale wallball reps and double under reps
 

EXTRA CREDIT

CORE
4×20 Side Plank Crunches

 

ENDURANCE
Row or Run
200m Repeats on the Minute
Complete as many rounds as possible within the minute. 10 rounds is a Perfect Score.

 

 COMPETITORS

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

A. 3RM Jerk

B.”Nutts”
10 handstand push-ups
15 deadlifts (250/170)
25 box-jumps (30,24)
50 pull-ups
100 wall-ball shots (20/14)
200 double-unders
400 meter plate run (45/30)

C. Todays Core

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

 

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About the Author
  1. Brian Reply

    18:50 RX

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