9.25.14 "Choose Your WOD"

September 24, 2014

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

 

[pe2-image src=”http://lh5.ggpht.com/-YLHuUHJxq18/U__BGaXoX8I/AAAAAAAAQSU/fmeyMVL7zmM/s144-c-o/IMG_25188173316581.jpeg” href=”https://picasaweb.google.com/117385132829369688957/20140923?authkey=ip_mS8-Mxkc#6052768740111048642″ caption=”” type=”image” alt=”IMG_25188173316581.jpeg” ]

 

TODAYS WOD

WARM UP
AMRAP 5 Minutes
Toilet tag:
Play tag! When tagged that person has to sit “on the toilet” at a parallel squat position for 20 seconds in order to get back in the game. If you can tag everyone out then you win. The coaches may change the tagger whenever they want.

METCON

THIS IS THE LAST WEEK, MAKE IT COUNT!!!

I WANT TO SEE ALL THE ACHIEVEMENTS and PRs POSTED TO THE COMMENTS OF THIS POST!!!

“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
Shoulder Stabilization
3 rounds
10 BB Snatch grip High pull – strict
15 Banded Pull aparts
20 DB Bent Over T-Raises – light

 

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:45 Seconds Sprint :30 Seconds Rest

 

OLY
OFF

 

 

COMPETITORS

REST DAY/ACTIVE RECOVERY

Comments

comments

About the Author
  1. neon joe Reply

    Amanda@105# 12:12 was able to touch and go a few snatches together

  2. The Lion Reply

    “Cindy” first week 7+12, tonight 10+11

Leave a Reply

*

captcha

Please enter the CAPTCHA text