9.5.14 "Elizabeth"

September 04, 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

 

Sleep Tight Micah!!! I guess I'm the Baby Whisperer...

Sleep Tight Micah!!! I guess I’m the Baby Whisperer…

 

TODAYS WOD

STRENGTH
HBBS
10@60% 8@65% 8@70% 8@75%

“Elizabeth”
21-15-9
Squat Cleans (135,95)
Ring Dips

12 Minute Cap – Scale appropriately
**If you squatted a ton in your goat WOD yesterday then you may sub Power Cleans for Squat Cleans”

 

 

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

CORE
4×15
DB Reverse Fly Terminators
–Hold a back extension on the GHD while performing DB reverse flys with straight arms

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
7 sets of
2 Clean Pulls + 3 Clean RDL’s

 

 

COMPETITORS

1. STRENGTH
HBBS
10@60% 8@65% 8@70% 8@75%

2. METCON
“Big Nasty Lizzy”
12-9-6
Squat Clean (205,145)
Muscle Ups

*sub for muscle ups is 2 Chest 2 Bars and 2 Ring Dips = 1 Muscle Up

3. OLY-Accessory
7 sets of
2 Clean Pulls + 3 Clean RDL’s

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Black Monday
    Andy 21:54 Rx
    Tim 21:55 Rx
    Boob 24:48 RX!!!!

    Great pic BTW.

  2. Brian Reply

    HBBS: 10@185, 8@205, 8@225, 8@235
    “Big Nasty Lizzy”: 16:41 RX

  3. Almen Reply

    HBBS@ 295
    Wod- 9:56 Rx
    34 Sec Pr

  4. neon joe Reply

    Hbbs 10@170 8@185 8@200 8@215 Elizabeth 11 minutes with thin red band

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