Cold Weather Sprints No 6 pm tonight

CrossFit Beverly inspiration

Please Remember:  6:00 pm Class Cancelled tonight.

Friday October 12, 2012

WOD 20 min AMRAP 200 m Sprints 12 Kettlebell Snatches 53/35/25 (alternate arms as needed) 6 Ring Dips

Skill/Strength:

Good Mornings 3 Rounds x 8-10 Reps Do 10 until weight will only allow 8

Warm Up:

Burgener Warm Up x3 10 Pull Ups 10 Push Ups 10 Sit Ups 10 Jump Squats DROM Dynamic Stretch

5:30 am

Jim D 8 Rounds Rx Wendy 7 rounds + 200 18#/Red Mercedes 7 Rounds + 200 18#/Blue Vince 4 rounds + 200 53#/Muscle Ups

6:30

Chris W 9 Rounds 35# Sez 9 rounds 35#/purple Victor 7 rounds 25#/Red

9:00 am

Dave 8 rounds +211 35# Rick 7 ROunds +200 35#/Green Kevin 6 rounds + 200 35#/black Jackie 7 rounds + 212 18#/purple Katie 6 rounds +204 15#/Blue Randy 8+25 meters Rx Olga 8 rounds +100 m 25#/Purple Mary Clare 9 rounds 20#/Blue Raegan 9 Rounds 25-15#/Red

10:00

Fetz 7rounds +208 Steve 9rounds +200 35#/Red Mary N 6 rounds +200 35#/purple

4:00 pm

MK 7 rounds Rx Lynne 6 rounds + 202 15#/Red Jail 8 rounds +201 20#/Red Dennis 7 rounds + 211 53#/Blue

5:00 pm

Brennan 9 rounds + 206 Rx CMB 6 rounds + 214 Rx

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