9.10.14 "Work/Rest Wednesday 1.14"

September 09, 2014

ANNOUNCEMENTS:

PALEO POTLUCK @ PAM’S HOUSE
CrossFit Dartmouth will be hosting a Paleo Potluck at Pams House in Dartmouth
Saturday September 13th
More Information to Follow

Lurong Challenge #3
Sign Up Monday August 11th
Early Registrations win prizes
Challenge Begins September 15th
This is a Nation Wide
8 Week Paleo and Fitness Challenge
For More Information Visit:
www.lurongliving.com/challenge

WODS 4 PAWS
September 21st at CYNERGY CROSSFIT in Hanson, MA
WOD 4 Paws is a fundraiser event for local dogs and cats in need and a great opportunity to get in a FUN workout at the same time! WOD 4 Paws is a boy/girl partner* WOD (Workout of the Day) and is one of our most popular fundraiser events. This event is opened to ALL levels and abilities; we strongly encourage beginners to participate as well. Choose your own partner or let us choose one for you. This is a great opportunity to get your first CrossFit competition under your belt!

They will have a kids WOD too, so bring the whole family!

*You can register with a same sex partner if you prefer!

Looking for judges and volunteers! If you are interested, please contact Cynthia@CynergyCrossFit.com. CFL1 judges will be paid and fed, volunteers will be fed and both are very much appreciated!

 

TODAYS WOD

CORE/WARMUP
3 Rounds
15-20 Runners Situps – start lying flat with legs straight and perform a situp while twisting to one side and bringing that same leg toward the body, then switch sides
15-20 Leg Raises
30-40 Bicycle Crunches
Rest 1 Minute

METCON
“Work/Rest Wednesday 1.14”
RX
Every 5 minutes, for 25 minutes:
Row 500 Meters
15 Toe 2 Bars
15/20 Ring Dips

L2
Row 500 Meters
10 Toe 2 Bars
15/20 Push ups

L1
Row 350 Meters
10-15 Hanging Knee Ups
10-15 Pushups-On Knees

Complete each set as quickly as possible. Note times for each set. You should have about at least 1 minute rest. If your rest is below 1 minute in the first rounds then scale appropriately

 

 

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

CORE
1 Minute Plank
Rest 1 Minute
2 Minute Plank
Rest 1 Minute
3 Minute Plank
Rest 1 Minute

 

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
3 rounds
1 Mile Run
200m Row
7 Minute max Cals Airdyne
Rest 5 Minutes between Rounds

 

OLY
Every 2 Minute for 14 minutes
Halting Clean Deadlift + Flat Footed Clean Pull from mid thigh
stop for a full 3 seconds (Mississippi) at each position – then flat footed clean pull mid thigh
2 Inches off the ground – Below the knee – mid thigh
Use a moderate weight that you can control

 

 

COMPETITORS

1. SKILLS/WARM UP
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor(jumping), still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

2. STRENGTH
Every 2 Minute for 14 minutes
Halting Clean Deadlift
stop for a full 3 seconds (Mississippi) at each position
2 Inches off the ground – Below the knee – mid thigh
Use a moderate weight that you can control

3. METCON
Every 5 minutes, for 25 minutes:
Row 500 Meters
15 Toe 2 Bars
15/20 Ring Dips
Complete each set as quickly as possible. Note times for each set.

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