CFHQ is hosting an Endurance Cert at Southie in October. Click the logo to find out more.
Got the itch to compete.. Check out these local events…
CFNE Firebreather Festival 9.14.13
Vermont Spartan Race – Sunday, September 21-22nd
BeanTown Throwdown – Sunday, September 29th
Crossfit Lando Battle of the Sexes competition Oct 12
Warm-up
30 bandy good mornings
then
With an empty barbell
10 zercher squats
10 stiff legged deadlifts
10 bandy sumo deadlifts
With a 95/65 barbell
10 zercher squats
10 stiff legged deadlifts
10 bandy sumo deadlifts
Strength
1. Sumo Deadlift with bands – 3-3-3
Deadlift with bands– 2-2-2
2. Good Mornings 3×5
*feet in squat stance, much heavier than week 1
WOD
5 rounds of
In 2 minutes
Row 300/250
In the remaining time AMRAP KB Swings
Rest 1 minute
Games (108, 2pood)
Regional (2,1.5)
Open (1.75, 1.25)
Ca$h Out – Bandy Good mornings
Games -100
Regional – 75
Open – 50
* Green band = guys, blue band = ladies
* Not for time, focus on technique