9/8/11

BEAST 12

For time:
25 Walking lunge steps
20 Pull-ups (with Band)
50 Box jumps (20″) (12″) (8″)
20 Double-unders (3 x Singles) (2 x Singles)
25 Ring dips (with Band) (on Box)
20 Knees to elbows (Toes-to-Bar) (Hanging Knee Raises)
30 Kettlebell swings (70/53) (53/35) (35/26)
30 Sit-ups
20 Hang squat cleans, Dumbbells (35/25) (25/15) (15/10)
25 Back extensions
30 Wall ball shots (20/14) (14/10) (10/6)
3 Rope climb ascents (5 x Progressions) (3 x Progressions)

Post time to comments.

Compare to 4/23/11

September “Cool” Board

***Make some goals for yourself for September

– Billy – 95 Consecutive Double Unders
– Billy – 6 Consecutive Muscle Ups
– Jaime – 5 Consecutive Muscle Ups

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16 Responses to 9/8/11

  1. Justin says:

    Yesterday – 5×3 Front Squats – 165 – 185 – 195 – 205 – 215 (1) – 3 repped my old 1RM and got a new 1RM by 10#.

    Today – “Beast 12” – 11:45

    Previous times:
    10/5/10 – 19:43
    4/23/11 – 13:41
    9/8/11 – 11:45

    Love this chipper. Looking back at the posts from last October it was the first day I had done a rope climb. Today I was actually looking forward to the rope climbs…wall balls were no fun

  2. Billy says:

    “Beast 12” – 10:04

    When I started Crossfit in April I did this workout in 13:14. A 3 minute and 10 second PR from then.

  3. Lindsay says:

    Beast 12 rx’d – 14:32

  4. Bobby says:

    “Beast 12” as Rx’d – 8:44 (everything unbroken)

  5. Ash says:

    “Beast 12″ as Rx’d – 12:07

  6. Jaime says:

    “Beast 12” as Rx’d – 13:58

  7. Shelley says:

    You guys are all BEASTS!
    Makes me almost not want to post my time but anytime I can do a WOD as rx’d I’m happy.
    Beast 12 as rx’d – 24:17 (My time in April was 24:53 with 35lb KB)

  8. Bart says:

    “Beast 12” as Rx’d – 9:39
    Got through everything unbroken until I hit squat cleans and wall balls. Broke each of those up in to two sets.

    Previous Time:
    4/27/11 – 11:56

  9. John Jackovin says:

    OK, what is a good upper body (bad hamstring) WOD?

  10. Ben says:

    Beast 12 – 13:32

    Last time in April was 13:59. Sigh. Rough day.

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