CrossFit Beverly

Thursday May 17, 2012

Happy Birthday MK!

21-15-9

Deadlifts 225/165

Ring Dips

Warm Up:

400 m Run

10 Up/Downs

12 Good Mornings 45# Bar

10 Overhead Squats 45# bar or scale

10 GHD Back Extensions

20 Grasshoppers

DROM

Ham/Quad Stretches

Skill/Strength:

5 min AMRAP

Max Pull Ups (every time off the bar/ standing on box, 10 air squats)

5:30 am

Mike H 4:03 Rx

Tracy 6:33

Christian 6:10 Rx

Wendy 5:23

Maria 5:01

Candice 6:22

Vince 5:02 Rx

Patty 5:03

Bridget 5:22

6:30 am

Fetz 4:37

Danny 4:22 Rx

Ryan 6:17 Rx

Beth 4:20

Jen 4:21

Chris G 4:46

Nick 8:13

Iron Mike 3:51

MK 4:02

Morgan 4:57

Theresa 4:44

Mary 5:20

7:15 pm

Bill 5:21

Felipe 7:19 Rx

Shane 3:33 Rx

Olga 6:56

John M 4:36 Rx Muscle Up to dips on high rings

Julie 7:18

Michelle 8:36

Claudia 6:43