Mini offbeat Cindy

CrossFit Beverly inspiration

Monday October 8, 2012

WOD

9 min AMRAP

12 Air Squats 6 Hand Release Push Ups 3 Toes to Bar

Skill/Strength:

1. Sumo Deadlifts 3 Rounds x 3-5 reps if you can do 5 easily add weight to get a heavy 3

2. 3 Rounds Wall Sits 60 sec hold/30 sec rest

Warm Up:

Waiter Lunges 15/10/5 up right hand/back left hand Duck Walks up/back 10 Chest 2 Bar 10 Push Ups 10 Squat Tuck Jumps 30 sec Hollow Rocks DROM Dynamic Stretch

5:30

Jim D 11+19 RX

Mike L 10+17 RX

Maria 8+16 k2c

Wendy 9+18 k2c

Mary Kate 8+12 k2c

6:30

Sez 10+18 RX

Steve 11+5 RX

Victor 8+7

Sew 10 RX

9:00

Dave 11+18 RX

Randy 11+19 RX

Raegan 10 k2e

Diane 8+17 k2c

Lynne 8+4 k2c

Katie 8+16 k2c

Nancy 7 k2c

MC 9+19 k2e

10:00

Danielle 8+18 RX

Bill K 8+18 k2e

4:00 pm

Kevin 7

Jen M 11+11 knee over hip

Rick 9 +11 knee over hip

Candice 10+15

5:00 pm

Erin 12 knee over hip

Brennan Rx 11 +20

Pete 9

7:00 pm

Nick J Rx 10

Janelle 7+3 (abmat)

Olga 10 (abmat)

Erik Rx 10 +13

Shane Rx 14

Bridget 10+14 (abmat)

Dennis 10+8 (abmat)

Ed 10 (abmat)

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