CrossFit Beaumont

John G

Posted on July 16, 2012

We Miss You Bud; Come Visit Soon!

 

WOD 7/17/12

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

 
-then-

 
4 rounds for time of:

3 Power Cleans 185/120#
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.

 

 

Shoulder Touch - From a handstand you will bring one arm up and touch your shoulder then quickly put it back down and switch and touch the other shoulder with the other arm. To scale you can simply pick one hand off the ground at a time or just practice holding a handstand or kicking into a handstand.

 

If you missed the CrossFit Games over the weekend you can watch all the events at http://games.crossfit.com/

Also read "Why you should care (or at least know about) the CrossFit Games"

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Comments (9) Trackbacks (0)
  1. John G
    July 16th, 2012 - 22:28

    Miss you guys too!! Won’t be long. I promise.

  2. Scott
    July 17th, 2012 - 09:22

    205 lbs. on DL. 10:20 on WOD (135 lbs; barely was able to lift one hand, but did 14 each time; and 20 lb wall ball). 65 lbs. on 400 m suitcase carry. Fun morning with the rooster crew.

  3. Jeremy Johnstone
    July 17th, 2012 - 13:12

    Skill: 225,255,275,295

    Wod: 11:19 Rx

  4. Austin J
    July 17th, 2012 - 13:59

    Skill: 225, 255, 275, 285

    WOD: 11:30 110, HS, 14# WB

  5. Neal
    July 17th, 2012 - 16:46

    14:30ish RX. The shoulder touches were extremely difficult

  6. Greg
    July 17th, 2012 - 20:13

    225×3 on the deadlift. 13:20ish (145# handstand hold and 20# med ball)

  7. Stephanie Chambers
    July 17th, 2012 - 20:32

    185 x 4 on Deadlifts
    11:11 on wod (113#, handstand hold, 10#)

  8. hardyf
    July 17th, 2012 - 21:04

    I don’t know if I was just fatigued or what, but this WOD completely owned me at every level!

  9. Rebecca Reddoch
    July 17th, 2012 - 21:30

    I loved the shoulder touches!!:)
    10:10 on the wod (83#, rx, 10#)


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