10 x 200M, rest 2:00, Deviation is no more than :02-:03
Todays WODs
FITNESS
Dynamic
5 Minutes of Movement Prep
2 ROUNDS OF THE FOLLOWING
- Banded Good Mornings x 10
- FLR x 20 sec
- DB ext rotation x 6/side
The W.O.D
A.1 DL, 4 x 5, 31X1, rest 60 seconds
A.2 CG Bench press, 4 x 5, 2020, rest 60 seconds
A.3 KB Swing, 4 x 15-20 unbroken reps, rest 60 seconds
A.4 Push ups, 4 x 30 sec. amrap, rest 2 minutes
PERFORMANCE
Dynamic
5 Minutes of Movement Prep
2 ROUNDS OF THE FOLLOWING
- Banded Good Mornings x 10
- FLR x 20 sec
- DB ext rotation x 6/side
The W.O.D
A.1 Snatch Grip DL, 3.2.1.3, rest 45 seconds.
A.2 Ring Dips, 4 x 30 sec. amrap, rest 45 seconds,
A.3 KB Swing @ 70/55#, 45 sec. amrap, rest 45 seconds.,
A.4 Bench Press, @ 135/95#, 4 x amrap, rest 2 minutes
COMPETITION
Dynamic
5 Minutes of Movement Prep
2 ROUNDS OF THE FOLLOWING
- Banded Good Mornings x 10
- FLR x 20 sec
- DB ext rotation x 6/side
- 20 sec. amrap pull ups AFAP
- 20 sec. amrap push press @ 85/65#
- 20 sec. amrap OHS, 65/45#
- rest 90 sec. x 4
The W.O.D
A. Snatch - 1.1.1.1.1.1, rest 3 minutes. *build each set
B. Hang Power Clean @ 225/135, 5 x amrap, rest 2 minutes
C. HSPU - 1-5 ladder in 10 minutes
+
ENDURANCE
With a Weight Vest:
10 x :30, rest 2:00. Record total distance traveled.
CFNHE Race Day: Zombie Race in Boston, MA
OR
60 minute TT
From our Blog
The Big Dance
in The Whiteboard by carla
Ready for a Roadtrip? Time for the CrossFit Northeast Regionals 5/25-5/27Class Schedule
6:30 A.M.
7:30 A.M.
9:00 A.M
10:00 A.M.
1:00 P.M.
5:30 P.M.
6:30 P.M.
6:30 P.M
7:30 P.M.
7:30 P.M.
8:30 P.M.
6:30 A.M.
7:30 A.M.
10:00 A.M.
1:00 P.M.
5:30 P.M.
6:30 P.M.
7:30 P.M.
6:30 A.M.
7:30 A.M.
9:00 A.M
10:00 A.M.
1:00 P.M.
5:30 P.M.
6:30 P.M.
6:30 P.M
7:30 P.M.
7:30 P.M.
8:30 P.M
6:30 A.M.
7:30 A.M.
10:00 A.M.
1:00 P.M.
5:30 P.M.
6:30 P.M.
6:30 P.M
7:30 P.M.
7:30 P.M.
6:30 A.M.
7:30 A.M.
9:00 A.M
10:00 A.M.
1:00 P.M.
5:30 P.M.
6:30 P.M.
6:45 P.M
7:30 P.M.
8:30 P.M
10:00 A.M.
11:00 A.M
10:00 A.M.
3:00 P.M.