CrossFit Beverly

Saturday May 12, 2012

Team WOD Saturday

12 min AMRAP

Teams of 3.  A team member works at each station and rotates once the person lunging returns.  Lunger goes to Shoulder to overhead, Shoulder to Overhead goes to box jump, Box Jump goes and lunges.

50 m Walking Lunges

Box Jumps 24/20

Shoulder to Overhead 115/85

Score is combined total number of Team Box Jumps and Shoulder to Overhead.

Warm Up:

800 m Run

12 Overhead Squats PVC/15# Bar

10 Pull Ups

10 GHD Sit Ups/10 Back Extensions

10 per arm Tire Sledges

DROM

Foam Roller

Hip Floss

Skill/Strength:

Team Selection, weight selection, strategy.

9:00 am

Team Bam

Brittany, Alex, Fetz 370

Team McSherrifs

Tracy, Maria Mike H 401

Team Pistol Starters

Olga, Shane, John Mc 320

10:00 am

Team Awesome 345

Doyle Rules 323

Wishful Thinking 388

11:00 am

Mike3

Bonk, Mike L, Mike A 281