9.24.14 "Work Rest Wednesday 14.3"

September 24, 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

WARM UP
3 Rounds
10 BB Landmine Twists – add weight each round
15 Side Plank Crunches – each side
20 Med ball V-Twists – each side

METCON
“Work Rest Wednesday 14.3”
3 rounds
500m Row
400m Run
15 Burpees as fast as humanly possible
Rest 5 Minutes exactly

 

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

CORE
3 Rounds
10 BB Landmine Twists – add weight each round
15 Side Plank Crunches – each side
20 Med ball V-Twists – each side

 

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
Power Snatch
Every :30 Seconds for 6 Minutes at 50-60% 1RM
Work on your Turn over, flip the wrists and bunch the bar

then in 5 sets max hit a 1RM Power snatch for the day

 

 

COMPETITORS

A. WARMUP
3 Rounds
10 BB Landmine Twists – add weight each round
15 Side Plank Crunches – each side
20 Med ball V-Twists – each side

B. OLY
Power Snatch
Every :30 Seconds for 6 Minutes at 50-60% 1RM
Work on your Turn over, flip the wrists and bunch the bar

then in 5 sets max hit a 1RM Power snatch for the day

C. METCON
“Work Rest Wednesday 14.3”
3 rounds
500m Row
400m Run
15 Burpees as fast as humanly possible
Rest 1:1 (Equal Work:Rest)

Comments

comments

About the Author
  1. Brian C Reply

    3:48, 4:04, 4:09 (22:01)

  2. CC Engine Reply

    6:20, 6:32, 6:32! Great for me!
    FaBuLoUs WoD! 🙂

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