SKILL:
3 Cleans every minute for 5 minutes at 60-70% of your one rep max
WOD:
3 Rounds:
5 DB Burpee Box Step Overs (45/30)(24/20)
15 DB Thrusters (45/30)
30 Double Unders
CASH OUT:
Accumulate 2 minutes in a plank hold and 1 minute in an L-Hang
Don’t forget CrossFit Beaumont is hosting a Mobility Seminar on Sunday, November 3 from 2pm-4pm. The main focus of this will be teaching how to use resistance bands to improve your mobility in order to make you a better power lifter and olympic lifter. We highly recommend this course to anyone who is serious about improving their performance.
The cost for this session will be $20 for members and $50 for non members. We will be limiting the number of attendees so if you’d like to reserve your spot you will need to sign up and pay ahead of time.
14 thoughts on “10/28/13”
Skill: 85#
Wod: 6:52 or :32 can’t remember.
Been trying to go lighter on workouts, but went a little too light on this one. Fun wod though.
Oh, I used 20# dumbbells
And Happy Birthday Mark!!! He didn’t tell anyone. I think he was just trying to get out of birthday burpees.
^^^^Coffee….
HA!
Skill- 165#
WOD-11:41 rx
Thanks Lauren !!!
Skill- 2 min at 165 2 min at 175 last min at 195 all UB
8:54 on the WOD with 35# DB and 24″ box.
Skill 2 mins 135 hang squat cleans, 3mins 155#
9:03 35# metcon
Skill 135 (coach K started the clock early) 185, 205, 225, 235
WOD 6:30 RX
skill 155,175,185,195 something like that. Did squat and power.
9:58 with 30# jacked up round 2 on the burpees so that cost me time.
115-135# Cleans
6:09 Rx
Skill… 135-175 squat cleans
Wod 10:57 rx
Skill: 125-145 all power
8:20 (30#, 60# bs)