9.17.14 "Choose your WOD"

September 17, 2014

ANNOUNCEMENTS:

LURONG BENCHMARK WORKOUTS SCHEDULE
Friday Lurong #1
Monday Lurong #3

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

CFD vs CFB Internal Throwdown
October 18th at CrossFit Bridgewater
Teams of 2 Same sex – Scaled and Rx Divisons
This competition is for all our members – this is a FUN event and we want you all to try your first competition
There will be 2 WODS that day and then the top 3 Men and top 3 Women Athletes from each gym will go Head to Head for the CFD/CFB Trophy
Last Year CFD stole the trophy from the favorites…this year CFB is coming to steal it back!!!
More Information will be coming soon!

BARBELLS FOR BOOBS
November 8th @ CrossFit Dartmouth
Breast Cancer Fundraiser and Team Competition
Mark your calendars…more info coming soon

 

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TODAYS WOD

WARM UP
The Pizza Game:
Give every athlete an abmat and have them hold it overhead like a pizza. Then on your yell of “Go!” everyone can begin running around and trying to knock over everyone else’s pizzas. When your Pizza is knocked over you must do a 5 burpee penalty to return into the game. Amrap 5 Minutes!!! Please no pushing or hip checks.

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
15 Rounds
:30 Seconds Sprint :30 Seconds Rest

 

OLY
OFF

 

 

COMPETITORS

REST DAY/ACTIVE RECOVERY

Comments

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About the Author
  1. Wendy Reply

    Doing Jackie
    Week one didn’t finish
    Week two 14:07
    Today 13:22…

  2. Willhuntforfood Reply

    Team rac
    “Capoeira”
    AMRAP 15:
    10 Toes to Bar
    15 Burpees
    40 Double-Unders
    Joe 4+36 Rx
    Andy 43x singles
    Tim 3+15 Rx

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