9.9.14 "Ghostbuster"

September 08, 2014

ANNOUNCEMENTS:

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

 

wpid-wp-1409787453288.jpeg

 

TODAYS WOD

STRENGTH
HBBS
10@60% 8@65% 6@70% 6@75% 6@80%

“Ghostbuster”
“AMRAP 9”
3-6-9-12-15-18-21
OHS (115,75)
Burpee Box Jump Overs(24,20)

 

 

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

CORE
4×20
Back sextensions

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
3 rounds
1 Mile Run
200m Row
7 Minute max Cals Airdyne
Rest 5 Minutes between Rounds

OLY
7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

 

 

COMPETITORS

1. HBBS
10@60% 8@65% 6@70% 6@75% 6@80%

2. Barbell/Gymnastics
7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

3. “Ghostbuster”
“AMRAP 10”
3-6-9-12-15-18-21
OHS (135,95)
Burpee Box Jump Overs(24,20)

Comments

comments

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  1. Adam Reply

    HBBS: 195/215/235/285
    WOD: 12+23 RX

  2. Willhuntforfood Reply

    Team rac
    Hbbs
    Andy 135,175,205,215,225
    Tim 135,155,175,195,205

    Ghost
    Andy 12+ 15 Rx
    Tim 12 Rx
    Boob 12@85#

  3. Brian Reply

    HBBS:
    10@190,8@205,6@220,6@235,6@255
    Wod: 12+25 RX

  4. neon joe Reply

    170 ,185,200,215,230 hbbs Ghostbusters 12+12@95#

  5. Soniablade Reply

    Front Squat: 10@135,8@147.5,6@157.5,8@180
    5×5 snatch from 1stpos with 55# first time snatching since my injury! Felt great!
    Wod with 55# 15+24

  6. Nic Reply

    HBBS: 75/85/95/100/110
    WOD: 15 rounds 65#

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