9.3.14 "Choose your WOD"

September 03, 2014

ANNOUNCEMENTS:

PALEO POTLUCK AND INFO SESSION @ CFB
Friday September 5th at 630pm at CrossFit Bridgewater
All members are welcome from all locations.
We will answer any questions you have about the Paleo Diet and the Lurong Challenge
Please Bring a Paleo Dish to the Party and the recipe if you can or Post the Recipe on Facebook on our Fan Pages
Please join us even if you are not interested in the Challenge to meet your fellow Gladiators.
BYOB – Responsibly

PALEO POTLUCK @ PAM’S HOUSE
CrossFit Dartmouth will also be hosting a Paleo Potluck at Pams House in Dartmouth
Saturday September 13th
More Information to Follow

Lurong Challenge #3
Sign Up Monday August 11th
Early Registrations win prizes
Challenge Begins September 15th
This is a Nation Wide
8 Week Paleo and Fitness Challenge
For More Information Visit:
www.lurongliving.com/challenge

“The Great Equalizer”
Scaled and RX mixed Teams
at Ever Proven CrossFit
Dover, NH
Sunday September 7th
Sign Up Now!!!
https://everproven-crossfit.theboxhq.com/events/the-great-equalizer

 

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TODAYS WOD

“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”
Tabata Row

 

 

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

CORE
4 Rounds of:
15 Side Plank Crunches with feet on 45# Plate

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Tabata = :20sec work :10sec rest
8 Rounds
Row max calories
Run – Treadmill Hill Sprints preferred – 12 incline 7.0-10.0 speed – same speed all 8 rounds
Airdyne Max Cals

OLY
OFF

 

 

COMPETITORS

ACTIVE RECOVERY/REST

Comments

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  1. Adam Reply

    Did Bradshaw with 15 minute cap (is this named after Carrie Bradshaw?):

    3 HSPU, 6 Deadlift (225), 12 Pullup, 24 Single Unders.

    3 rounds + 27 (1 abmat). Single unders really slowed me down.

  2. neon joe Reply

    Amanda did it during masters regional 22:34@105#today 15 min cap had 2 snatches left but finished it in 16:48@105#next week under the cap

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