SlayBell

 In WOD

WOD 11/27/12

5 minutes Squat Snatch practice starting from the Tall position (bar at hips) – use light weights.

10 minutes Squat Snatch starting from the Hang position – find a heavy single

 

Complete 1 Hang Squat Snatch every 30 seconds for 4 minutes. There is no prescribed weight just use a weight that will challenge you but still allow you to practice correct form.

 

AMRAP in 10 minutes:

5 Box Hop Overs (20/16) You can jump on top of the box and then over, or completely hop over

10 KB Swings (55/35)

10 Step Ups (20/16) w Dumbbells (45/30) 5/leg

 

Who’s joining us Saturday for the Slaybell Showdown in Pearland? We have a lot of athletes competing and hope to see a lot of you out there cheering everyone on!

Recent Posts
Showing 17 comments
  • Amber
    Reply

    John & I will be there! Excited for our first competition… Even if I’m not completely ready!!!

  • Allie
    Reply

    Skill Work – 63# – probably should have gone heavier but it was good to work on form.

    WOD – 7 Rds + 10 KBS @45#, the rest RX

  • Scott
    Reply

    6 rounds (RX box and KB); 35 lbs. on step ups.

  • Michele Stone
    Reply

    So excited to support my Crossfit family!!!!

  • Krystal
    Reply

    8 rounds + 3 box jumps RX
    Hardest part was trying to hold/grip 30lb dumbells…..

  • nakia L
    Reply

    Looking forward to this workout and the competition this weekend 🙂

  • Elyse
    Reply

    7 Rds. RX and 45# KB.

    so happy to be back at cfb 🙂 and super excited for the weekend!!

  • Danielle
    Reply

    Time to test the old shin out for realz!

  • Clint
    Reply

    Absolutely awful on the skill work. 5 Rounds + 4 Step Ups RX. Might have gotten 6 rounds if I would have been paying attention to Kara when she was explaining the WOD. Apparently I am uncoachable.

  • Clint
    Reply

    I am competing Saturday and plan to head to Houston early Saturday morning and return Saturday evening. There’s room for 3 more people in my truck. If any other competitors would like a ride or any spectators wand to booze it up and needs a ride, let me know. I will probably leave Beaumont around 5:30 AM.

  • nakia L
    Reply

    73 on skill work 4min. RX+ 🙂 16″ hop over, 55#KB, 35# STEP UPS….. 4 rds 5 hop overs. Loved this workout!!!!

  • Neal
    Reply

    155-175 on the 4 minute skill work

    Did the first workout from the Slaybell comp, got 36 reps

  • Josh T.
    Reply

    Did this at CFL tonight at 6:30 and got 6 rounds plus 9 kb swings rx.

  • greg
    Reply

    7rds RX

  • Clint
    Reply

    Nice work Greg!

  • Dena
    Reply

    Now Clint, I was just kidding! You are coachable. 🙂
    98# on skill; 6rds + 10 KB swings with 45# KB RX everything else.
    My shoulders really hurt today.

  • Kara R
    Reply

    78# on skill.
    6 Rounds plus kb swings RX+ 45# KB
    Excited to watch everyone compete this weekend!!!

Leave a Comment