Month: December 2018

In honor of Victoria Soto, who during the Sandy Hook shooting hid 16 of her children in the closets.  When the gunman came into her classroom, she told him the class was in the gym.  He murdered her, then turned the gun on himself.  THE CHILDREN SURVIVED !!!  Victoria was a CrossFitter and a true Hero.  Today, and every December 14th, we do the WOD in her honor.

“VICTORIA”
5 Rounds: ( Years as a Teacher )
10 Thrusters 95/65 ( Room #)
14 Box Jumps 24/20 (Day)
12 SDHP 95/65 (Month)
12 Burpees ( Year )
27 KB Swings 53/35 ( Age )

STRENGTH:
Clean & Jerk

PARTNER WOD:
24 Minute AMRAP:
24 Hang Clean & Jerks (115/85)
24 Med Ball Sit-Ups (Together)
24 Pull-Ups

STRENGTH:
Bench Press

WOD:
28 Minutes of :30 on / :30 off :
Double Unders
Toes 2 Bar
Push Press
Rope Climb

STRENGTH:
EMOM
OH Squats
Bent Over Rows

PARTNER WOD:
18 Minute AMRAP:
18 Front Squats (95/65)
18 Front Rack Lunges (95/65)
18 Wall Balls (20/14)
18 Box Jumps (24/20)

STRENGTH:
Deadlift

WOD:
* 3 Minute AMRAP:
3 Power Cleans (135/95)
6 Barbell Push-Ups
9 Air Squats

CFBG Open Gym

Today’s WOD will be held at MidCoast CrossFit at 39 Ragged Rock Rd, Old Saybrook, CT for the TEAM BACON FUNDRAISER!! Come workout and then head over to 30 Mile Brewery for a beer!

See you there @ 11:00AM for the WOD.

Fundraiser will go from 11:00 – 3:00pm

Partner WOD

WOD:
*In Teams of 3 :
200 Back Squats (95/65)
200 Push Press (95/65)
200 Hang Cleans (95/65)
200 Wall Balls (20/14)

* 1 person is chipping away at movements, 1 person is holding a plate above their head and 1 person is resting. Every time the person holding the plate above their head allows it to come down, the team rotates. Must complete all the movements in one line before moving to next line.

STRENGTH:
EMOM
Double Unders
Wall Balls

WOD:
5 Rounds For Time:
10 Ring Dips
10 Box Jumps (20/14)
10 HRPU’s
10 Ring Rows
10 KB Swings (53/35)

STRENGTH:
Bear Complex

WOD:
15 Minute AMRAP:
10 SDHP (95/65)
15 Air Squats
20 OH Plated Lunges (45/25)
25 Sit-Ups