9.23.14 "Cindy Sprint"

September 22, 2014

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ANNOUNCEMENTS:

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 15th @ CrossFit Dartmouth
Breast Cancer Fundraiser and Team Competition
Mark your calendars…more info coming soon

 

TODAYS WOD

STRENGTH
HBBS
1*8 65%
1*6 75%
1*4 85%
1*4 90%

METCON
“Cindy Sprint”
10 Rounds
5 Pullups
10 Pushups
15 Air Squats

 

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

CORE
4 rounds
50 ABMAT situps
Rest 1minue

 

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
5 Rounds
750m Row
600m Run
60 Calories on AIrdyne
Rest 1:30 between Rounds

 

OLY
Squat Clean
3×3 at 85%

 

 

COMPETITORS

WARMUP
Every :30 seconds for 5 minutes
2-3 Muscle Ups

A. STRENGTH
HBBS
1*8 65%
1*6 75%
1*4 85%
1*4 90%

B. OLY
Squat Clean
3×3 @ 80-85%

C. METCON
“Cindy Sprint” – With a 20lb/10lb vest
10 Rounds
5 Pullups
10 Pushups
15 Air Squats

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    HBS
    135#-235#

    Cindy
    Andy 9:30 Rx
    Boob 9:42 Rx
    Tim 11:11 Rx

    Annie
    Andy 11:21 3x singles
    Boob 11:42 3x singles
    Tim 13:18 Rx

  2. neon joe Reply

    Hbbs 8@185 6@215 4@245 4@255 Cindy sprint with15#vest 12:10 Annie first time rx 9:46 with a pr 18 du’s in a row sweet

  3. BrianC Reply

    Hbbs: 8@205,6@225,4&265,&4@275
    Wod: 10:54 w/20# vest

  4. scotty Reply

    Hbbs-165/185/210/220
    3×3 squat clean
    155/165/185×2
    Heavy Cindy w/20# vest and Mike as judge 8:07

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