Tuesday 06.10.14

ARGHHHHHH you ready for the Internal Team Throwdown?

ARGHHHHHH you ready for the Internal Team Throwdown?

Macho Man
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)

If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

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It's go time!

It’s go time!

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CFNE INTERNAL TEAM THROWDOWN
June 14th from 9am – 12pm

Remember to clean out your closet and help kids all over the world at the same time!

Bring your old sneakers to the CFNE Internal Team Throwdown.

All proceeds go to help find a cure for pediatric cancer.

*** NOT TOO LATE TO SIGN-UP! Email Harry@CrossFitNewEngland.com to get on a team! ***

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WOD #1
3-Rep Max Hang Squat Clean in 8 Mins

The team with a single barbell has 8 minutes to have each individual establish a 3-rep max hang squat clean. At the call of “3-2-1-Go”, the team can load the barbell and take as many attempts as they wish in the 8 minutes.

The barbell must be deadlifted first, establishing the “hang”, and the three hang squat cleans must be performed in succession (no dropping between reps).

*If unable to perform movement, talk with a coach and we’ll determine an appropriate sub!

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WOD #2
“Team Boat Race”

3 rounds – Row 200m, Run “X” meters

With one athlete working at a time, with the team rotating through until each athlete has completed 3 rounds of a 200m Row followed by a Run.

The 1st athlete will Row 200m and Run 200m.
The 2nd athlete will Row 200m and Run 300m.
The 3rd athlete will Row 200m and Run 400m.

At the call of “3-2-1-Go”, the first athlete starts rowing. As soon as they finish their row and start to head out the door for their run, Athlete 2 can begin the row.
*You do not need to wait for the athlete to complete the run before starting.*

Time stops when the entire team has cycled through a total of 3 rounds, and all three athletes have a hand touching their rower.

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WOD #3
“The 21-15-9”

Athletes will all complete a 21-15-9 of:
Pull-Ups, Pushups, a Barbell lift, and a Box Jump (step ups allowed)

There are (3) variations of each movement, and teams decide which athlete completes which.

Athletes are staged by the windows in front of their lane.
At the call of “3-2-1-Go”, the first athlete can begins with 21 Jumping Pull-ups.
Upon completion, tags the next athlete, who completes 21 Chin over Pull-ups.
Upon completion, tags the next athlete, who completes 21 Chest-to-bar Pull-ups.

After each athlete has completed their set of 21 Pull-Ups, next is the Pushup Station.
1st Athlete – 21 Knee Pushups
2nd Athlete – 21 Pushups (toes)
3rd Athlete – 21 Burpees

Following the Pushup station is the Barbell station. Barbell will be loaded with 75#.
1st Athlete – 21 Deadlifts
2nd Athlete – 21 Power Cleans
3rd Athlete – 21 Power Snatches

Following the Barbell station is the Box Jump station.
1st Athlete – 21 Box Jumps (20”)
2nd Athlete – 21 Box Jumps (24”)
3rd Athlete – 21 Box Jumps (30”)

After the team has moved through the set of 21’s, they move back through the same order of movements for 15 reps each, and finally 9 reps each.

Time is called when the final athlete has completes the final 9th box jump.

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Teams:

1  Cheryl Thorp Foster Lara Vukson
2  Kevin Montoya Jack Lowell Malik Brown
3  Max Michelle Marshall Kristin Burnham
4  Mick Nicholas Leonhardt Liz Bride
5  LJ DiCarlo Bobby Leonhardt Trina Foster
6  Andrew Ho Sam Landau Beatriz Escotet
7  Mike G Steve Dillberg Rae Arseneau
8  Meg Fox Andrew Lopilto Craig Galloway
9  Heather Vitti Colleen Neutra Joe Doherty
10  Craig Brisebois Justin Erdman Lisa Kalberer
11  Eric Brisebois Erin O’Dea Susan Brown
12  Dan Camp Kelly Frey Cheri Brisebois
13  Sarah Bell John G Ava K
14  JC Ali Leblanc Myrthala Montero
15  Greg D Gavin G Daisy Powers
16  Ben Scott Maney Ron Tull
17  Allison Giorgio Joe Vukson Michelene Flanigan
18  Katrina Shafer Brien Daly Abby Giannuzzi
19  Kaitlyn M Jeremy Gransky Drew Horton
20  Patrick Rowe Mark Hagopian Nell Getz
21  Will Nystrom Lori Baldwin Kevin Kelley II
22  Chris Mix Seth G Nikki Sambarano
23  Ronda Rockett Eugene Lee Jamie Sheridan
24  Melinda Keegan Kevin Kelley III Alison M
25  Eric Bazigian Krystle Orlando Kristen Terry
26  Collin Moloney Andrew Sutton Toni Indresano
27  Mike Dunlap Jonathan Macal Kim Phillips
28  Rasheed Brown John Gransky Leo R
29  Mike Braatz Nicole Dillberg Rich Constantini
30  Harry Kathy Langen Carlos Escotet
31  Chad Messina Liz Messina Denise Sullivan