Benchmark: “Levers and Pulleys”

Nov 6th, 2014

Category: CrossFit

Benchmark: “Levers and Pulleys”

Candice

Candice

Reminders:

-Schedule Friday night  – we will be running a reduced schedule to prepare for the showdown.  Classes will be held in Southie Green at 3:30, 4:30, 5:30, 6:30pm .  There will be no night classes in Southie Orange.

– Due to the Southie Showdown regular classes, the intro class, and training with Nikita have been cancelled for the entire weekend.

– Any help is greatly appreciated. If able, please lend a hand anytime on Friday afternoon/night to help prepare for the weekend.

– Pre-Registration for athletes will take place on Friday, November 6th from 6-7pm.

– Athlete registration will take place on Saturday, November 7th from 7:30 – 8:20am. Athlete briefing will occur immediately after registration ends.

– Volunteers and Judges are asked to show up no later than 7:15am. Thank you!

– Click Here to View Mobility Video to Prepare for Showdown WODs

Strength
Overhead Squat
3-3-3-3-3
-5 strict leg raises/toes to bar between sets

WOD
“Levers and Pulleys”
20 Toes to Bar
15 Overhead Squats (135,85)
30 Chest to Bar Pull-ups
15 Squat Snatches (135,85)
20 Toes to bar

Level 2 (115,65)
Level 1 (95,55)

Conditioning Class: WOD
“Tosh”
3 Rounds:
200m Run
400m Run
600m Run
Rest 1:1

Conditioning Class: Core
3 Rounds:
5 Barbell Rollouts
10 Windshield Wipers
15 Supermans
20 Hollow Rocks

DISCUSSION 6 Comments

  1. jason barrow 11/07/2014 at 1:58 am

    Shout outs to Crusty, the 7PM OG, for stopping by and showing us how to throw around big weight.

    OHS: 185×3 (PR!)
    WOD: 14:32 Rx

    Wore oly shoes for the wod. Kicked myself in the knuckles on toes to bar with those heavy soles and had to take a timeout to tape the knuckles up. A true display of lack of coordination.

  2. Joel 11/07/2014 at 1:43 am

    OHS: 85 x 3
    WOD: 12:00 @ 65#

  3. lizowiz 11/07/2014 at 1:11 am

    OHS: 125×3….130×2 PR!
    WOD: 10:31 @75#

  4. Leann 11/07/2014 at 1:06 am

    This morning was one of those “I’m going to drag myself to the gym ” mornings. Thankful I did ( post WOD- not so much during the WOD)
    15:14with 55lbs. Linked a bunch of C2Bs – so A+for getting out of bed this morning 🙂

  5. Alec 11/06/2014 at 2:48 pm

    Did squat snatch instead of OHS- up to 175.

    7:56Rx on Levers and Pulleys

  6. Brian M. Maser 11/06/2014 at 1:59 pm

    195# OHS; 12:05 WOD (subbed pullups for c2b).