Swing, Clean, Burp it up

CrossFit Beverly inspiration

Tuesday October 9, 2012

WOD

21-15-9 Kettlebell Swings 53/35/25 Med Ball Cleans 20/14/10 Burpees

Skill/Strength:

Burgener Warm Up x3 Snatch 1 RM 5-3-2-1-1-1

Warm Up:

Broad Jumps up/back 12 Jumping Lunges 10 Good Mornings w/ Empty Bar 10 OHS w/ Empty Bar DROM Dynamic Stretch

5:30 am

Amy P 9:21 Rx Jim D 9:12 Rx Mercedes 9:50 10#/20# Vince 6:52 Rx Wendy 9:20 Rx Mike L 8:44 Rx Mary Kate 9:01 27#/14#

6:30

Chris W 9:16 Rx Steve 8:59 Rx Sez 9:44 Rx Victor 9:24 Masters Rx

9:00 am

Bill 10:55 16#/44# Rick 13:11 Rx Randy 9:35 Rx Kevin 13:19 35#/16# Chris G 8:09 Rx Nancy 11:29 10#/8#

10:00 am

Mike Kelly 8:44 Rx Amy K 18#/10#

4:00 pm

Dave 8:12Rx Lynne 8:42 25#/14# Diane 9:30 Masters  Rx Drew 6:33 Rx Genelle 9:57 Rx

5:00 pm

Ryan 7:48 70#/20# Matt S 10:49 Rx John M 7:11 70#/20# Fetz 7:24 Rx Jen M 9:13 Rx

6:00 pm

Rachel 7:00 Rx Erin D 8:07 Rx Janelle 7:49 Rx

7:00 pm

Nick J 7:54 Rx Erik 7:55 Rx Ed O 11:34 44#/20# Dennis 10:44 Rx Chris M 12:36 35#/16#

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