9.17.14 "Work/Rest Wednesday 14.2"

September 16, 2014

ANNOUNCEMENTS:

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

 

Joanie just laying around!

Joanie just laying around!

TODAYS WOD
“Work/Rest Wednesday 14.2”
5 Rounds
AMRAP 3 Minutes
200m Run
20 UB KB Swings (70,53)
Max Rep Box Jumps (24,20)
2 Minutes Rest Between Rounds

In 3 minutes you will run 200m, perform 20 kb swing and then do as many box jumps in the remaining time.

 

 

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

CORE
3×20 GHD Sit Ups

 

ENDURANCE
Long Interval (Mon, Tue or Wed)
Choose ONE of the following sports:
Row 3x 1500m
Run 3x 1200m
Airdyne 3x 150 Calories
Rest 3 Minutes between Rounds

 

OLY
EMOTM 7
2 Split Jerk @ 60-70% 1rm

 

 

COMPETITORS

A. WARM UP
3 rounds not for time
20 GHDSU
50ft HS Walk

B. STRENGTH
BENCH PRESS
8@65%
8@70%
6@80%
6@85%

C. METCON
5 Rounds
AMRAP 3 Minutes
200m Run
20 UB KB Swings (70,53)
Max Rep Box Jumps (24,20)
2 Minutes Rest Between Rounds

Comments

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  1. Willhuntforfood Reply

    Team rac
    Bench ladder 10-8-6-4-2-1
    Metcon
    Joe 181
    Tim 151
    Andy 112

  2. Brian Reply

    39,36,32,27,28: 162 RX

  3. CC Engine Reply

    10, 10, 8, 7, 9 – ( 25#, 16″)
    Glad to be back at it!
    🙂 🙂

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