9.11.14 "Choose your WOD"

September 10, 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 NOW!!! It’s not to late.
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
“Musical Bears”

Musical Med Balls(chairs) but with Bear Crawls

METCON
“Choose your WOD”
4 week Challenge to choose one WOD that is a Huge GOAT and conquer it over the next 4 weeks
Girls and Benchmark WODs Only
Here are some examples:

Weakness HSPU = Diane 21-15-9 HSPU + Deadlifts

Weakness Bodyweight = Cindy AMRAP 5 pullups, 10 pushups, 15 air squats

Weakness Heavy Barbell = DT 5 Rounds 12 deadlifts, 9 hang cleans, 6 jerks (155)—bonus points for this one

Weakness Running or Rowing = 6 rounds 400m run/500m Row – Start a new round every 3 minutes

Weakness High Skill = Amanda 9-7-5 Squat Snatch (135) Muscle Ups

Don’t Forget about FRAN!!! –double bonus points

THERE WILL BE A 15 MINUTE CAP on ALL WODS

“CASHOUT”
Today’s Endurance

 

 

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:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
10 Rounds
:40 Seconds Sprint :20 Seconds Rest

 

OLY
OFF

 

 

COMPETITORS

REST DAY/ACTIVE RECOVERY

Comments

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  1. neon joe Reply

    Amanda last week cap with 2 snatches left this week 13 minutes a lot less fails next week add some weight

  2. Adam Reply

    Bradshaw:

    3 rounds + 25 (1 ab mat)

    Double Unders continue to slow me down, but that’s why I chose this WOD. 8 reps better than last week!

  3. The Lion Reply

    “Cindy” last week I got 7+12, tonight I got 9+7

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