9.13.14 "Rankel"

September 12, 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

image

TODAYS WOD

METCON
“Rankel”
AMRAP 20
6 Burpee Pull ups
7 Deadlifts (225,155)
10 KB Swings (70,53)
200m Run

 

 

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
A) Every :90 seconds for 7 sets
1 Rep Squat snatch – max effort
B) Every :90 seconds for 7 sets
3 Rep Clean Pulls – max effort

 

 

COMPETITORS

A. OLY
1) Every :90 seconds for 7 sets
1 Rep Squat snatch – max effort
2) Every :90 seconds for 7 sets
3 Rep Snatch Pulls – max effort

B. METCON
“Rankel”

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text