CROSSFIT CENTERMASS WOULD LIKE TO SAY THANK YOU TO EVERYONE WHO CAME OUT TO THE HOLIDAY PARTY ON SATURDAY NIGHT. WE HAD A GREAT TIME AND AS USUAL WHAT HAPPENS AT THE PARTY STAYS AT THE PARTY. IF YOU WERE UNABLE TO ATTEND WE WOULD LIKE TO RECOGNIZE SOME OF OUR MEMBERS WHO WERE AWARDED FOR THEIR HARD WORK. FIRST THE WINNER OF THE WENDLER 5-3-1 CONTEST WAS CRAIG BOULAY WHO HAD A WHOPPING TOTAL OF 315LB INCREASE FOR ALL HIS LIFTS. OUR PALEO CHALLENGE WINNERS WERE MEL MIKELS (3RD PLACE), JESS MARCOUX (2ND PLACE) AND SAM COVELLO (FIRST PLACE). THE RAFFLE WINNER AND RECIPIENT OF A FREE YEAR AT CFCM WAS RONNIE REMILLARD. WE WISH EVERYONE A VERY HAPPY AND SAFE HOLIDAY SEASON.
WOD
1st
Shoulder Press 5-3-1(or more)
2nd
6 Rounds for time of:
Run 400meters
12 Box Jumps, 24”
12 Kettlebell Swings, 1.5Pood
COMPETITION TEAM:
3 Rounds
10 GHD
10 Box Jumps
30 DU
3-position snatch – 65% x 5 sets
2 power jerk + 1 jerk – 65% x 5 sets
Snatch Pull – 85% x 5 x 5
4 sets; no rest:
300 m row
15 push-ball
Anyone know how to perform a push ball?
taken from the catalyst athletics site:
Push-ball – yes, like wall ball but no squat. Dip and drive like a push press. Light weight (6-10 lb ball) and rapid cycle time.
Thanks Dan – just found that myself.
3 position snatch @ 120#
Power jerk + jerk @ 180#
Snatch pull @ 150#
WOD 7.14