KB swings, Box jumps, Wall Balls

CrossFit Beverly Strength

Thursday August 16, 2012

WOD

3 rounds

24 KB swings American (70/53/35) 12 Box jumps (30/24/20) Rest 2 min 50 wall balls (20/14/10)

Skill/Strength

Deadlifts 5-3-1+ 75-85-95%

Warm Up

500m row 2 rounds 3 muscle ups (9 ring dips/9 pull ups) 5 HSPU 10 sec hallow rocks20 air squats 20 OHS DROM

5:30

Jack 13:15

Vince 10:49 RX

Wendy 11:16 28/18/10

Patty 11:23 35/20/14

Maria 10:50 20/18/10

Matt 12:09 53/30/20

Morgan 9:46 35/24/14

Mike L 15:25 RX

6:30

Rick 13:02 53/20/16

Jill 10:44 20/20/10

Victor 10:19 35/20/14

Aaron 14:23 53/30/20

Sez 14:13 53/30/20

Mk 10:28 KB snatch step ups wallball sit ups

Mary N 11:55 28/20/14

Chris W 12:55 53/30/20

9:00

Sew 12:58 53/24/20

Lynne 10:18 15/12/10

Dave 11:45 53/24/16

Diane 10:32 15/12/14

Mollie 11:07 30/20/14

MC 10:11 28/20/14

Katie 12:18 20/18/10

Bill K 12:29 44/24/16

Terese 10:53 step ups /russian kb 10#/10# med ball cleans

10:00

John Mc 11:17 RX

Daniele 11:30 28/20/14

Matt S 12:38 35/24/14

Mike Kelly 111:50 53/20/20

Chris G 10:46 RX

Ryan 12:13 RX

4:00 pm

Drew 12:33 Rx

Tony 13:30 35/20/16

Brennan 13:37 53/24/20

Nick K 12:54 Rx

Jen M 11:47 35/18/14

Genelle 10:50 25/18/10

5:00 pm

Randy 12:01 53/24/20

Chris B 13:00 53/30/20

6:00 pm

Erik 13:00 44/24/14

7:00 pm

Janelle 11:36 35/24/14

Shane 10:26 Rx

Joe 13:55 52/24/14

Nina 10:46 25/24/14

Nick J 14:11 53/30/16

Dennis 14:32 53/24/20

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