9.6.14 "Great Equalizer Team Chipper"

September 05, 2014

PALEO POTLUCK @ PAM’S HOUSE
CrossFit Dartmouth will 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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JUST PLAYING WITH SOME FILTERS!

JUST PLAYING WITH SOME FILTERS!

 

TODAYS WOD

WARM UP:
Lumberjacks and Farmers: Divide athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out Kettlebells, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the kettlebells and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team gets a 5 burpees penalty. Don’t let people guard areas or cones. AMRAP 3 Minute rounds – Play 3 Games.

METCON:
“Great Equalizer Team Chipper”
For Time – 15 Min Cap
Teams of 2
One Scaled Partner and One RX Partner!!
20 Cal Row Per Partner
25 Pull Ups Per Partner (Switch at any time but each person must complete 25 Rx – C2B, Scaled-Chin over the bar with optional green band)
30 Wall Balls to target Per partner (Men 10 Ft target 20# Ball Rx-Double Squat, Women 9Ft Target 14# Ball Rx-Double Squat)
25 HSPU (Rx)/10 Wall Climbs (S) – May Switch at any time
20 Toes to Bar-Rx/20 Hanging Knee raises-Scaled

 

 

 

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
EMOTM 10
3 Hang Power Snatch @ 50-60% FAST!!!

 

 

COMPETITORS

1. EMOTM 10
3 Hang Power Snatch from below the knee @ 50-60% FAST!!!

2. METCON
20 Cal Row
25 C2B Pull Ups
30 Wall Balls 2-fers (20,14)
25 HSPU
20 Toes to Bar

3. Accessory
Reverse Fly Terminators
3×15

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