9.12.14 "JC"

September 11, 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!

COME CHEER ON PAGE AND ELAINE
“Notheast Masters Classic”
Sunday September 21st @ CrossFit 508
1 George St. Planeville, MA

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TODAYS WOD

STRENGTH
HBBS
1*10 60%
1*8 70%
1*8 75%
1*8 80%

METCON
“JC”
21-15-9
400m Run
Front Squat (135,95)
HSPU

15 Minute Cap

 

 

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

CORE
a) 4×15
Side Plank Crunches
b) 4×50
Flutter Kicks

 

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
Every 2 Minutes for 14 Minutes
Behind the Neck Push Press
3-3-3-3-3-3-3
add each set to max

 

 

COMPETITORS

1. STRENGTH
HBBS
1*10 60%
1*8 70%
1*8 75%
1*8 80%

2. OLY
Every 2 Minutes for 14 Minutes
Behind the Neck Push Press
3-3-3-3-3-3-3
add each set to max

2. METCON
“JC”
21-15-9
400m Run
Front Squat (155,105)
STRICT HSPU

Comments

comments

About the Author
  1. Adam Reply

    HBBS: 195/230/245/285
    JC: 15:00 2 abmats – this was a buzzer beater!

  2. neon joe Reply

    10@170 8@200 8@215 8@230 JC cap not finished

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