Benchmark: “Elizabeth”

Jul 10th, 2014

Category: CrossFit

Benchmark: “Elizabeth”

Jason

Jason

Don’t forget, Coach Beretta will be here tonight during the evening classes showcasing his new MOBLOKO! Take a look at his website and secure your very own Mobloko here.

O2X is an authentic, original mountain-racing series with naturally occurring obstacles. Our summit challenges (recently profiled in Outside Magazine: read here) are designed to push your personal limits. Our base-to-peak competitions offer a new and unforgettable opportunity to experience physical and mental growth – all fostered in a spirit of environmental awareness and sustainable living.

The first four summit challenges are taking place this fall at the following mountains: Sugarbush – Sept 13, Sunday River – Sept 27, Loon – Oct 18, Windham – Oct 25. This is an awesome opportunity to get out there and put all of your training to the test! To sign up and receive a 10% discount off of your registration, use promo code: O2X99.

If you’re interested in competing in one of these races, post to comments and we can get a CrossFit Southie team together!

Skill
Ring Support
Kipping Ring Dip

WOD
“Elizabeth”
21-15-9
Squat Clean (135,95)
Ring Dips

Level 2 (115,75)
Level 1 (95,65)

Ca$hout
Alternating Tabata
Hollow Rocks
Bicycle Abs

Conditioning
5 Rounds
20 Cal on Airdyne
400m Sprint
Rest 2 minutes

Core
2 rounds, with a medicine ball:
10 Knee Tucks
20 Plank Ups
30 Sit ups
40 Russian Twists

DISCUSSION 8 Comments

  1. jason barrow 07/11/2014 at 1:13 am

    All aboard the MOBLOKO HYPE TRAIN. Looked like a bunch of people jumped on tonight.

    Rumor is Willy and Harris take a preworkout to coach the 7PM Thur class. I believe it. Straight up enthusiastic instruction, lots of good tips if you’re paying attention.

    Elizabeth: 17:27 L2
    I didn’t see any other 17min+ times, VERY RARE. Might have had my scaling backwards, but I gotta get better on those unassisted dips, I regret nothing.

    • Shamwow 07/11/2014 at 9:10 am

      Harris definitely doesn’t take a pre-workout…that’s just Cliff being Cliff.

      • JBo 07/11/2014 at 1:27 pm

        I was just about with you on my time, Jason…and did the same thing L2 weight and unassisted dips.
        16:36 L2
        Any chance you also have ring burns on both of your forearms?

  2. Kelly 07/10/2014 at 9:02 pm

    Dropped in at Crossfit 816 in Tampa this morning. Awesome place! Highly recommend it.
    20 min EMOM – 3 position snatch (minutes 0-9) – 3 position clean (10-19)
    7 min AMRAP – 10 med ball cleans, 10 KB snatches, 30 dubs. deceptively hard.

  3. Chris Wilson 07/10/2014 at 12:22 pm

    11:12 Rx – too slow on ring dips

  4. Marc Piccuirro 07/10/2014 at 11:53 am

    There’s just something about seeing Jason hugging a rope…
    7:10
    530HTK