Monday – Oct 15 – 2012

CrossFit Masters

Chantell, Christine, Keith and Brenton represented well the Bladium.  They did absolutely phenomenal.  You can view results at CrossFit Masters 2012 Colorado.  Make sure you encourage them and congratulate them!!

You can view some great shots on Chantell’s facebook.  

 

Set your goal now for 2013.  You’re gonna compete too!!

Monday Morning is your first step to achieving that goal:

Warmup:

Strength: Deadlifts

1×10 warm-up

1×8 @ 55%

1×3 @ 70%

1×3 @ 80%

AMRAP @ 90% (3+)

 

WOD: AMRAP in 15 mins-

8 OH Squats

8 Ring Dips (16 Box Dips)

8 Knees to Elbows

Rx’ed: 75/115 lbs

M1: 65/95 lbs; Rx’ed RD and KTE

M2: 65/95 lbs; 16 Box Dips

M3: 45/70 lbs; 16 Box Dips

M4: 25/45 lbs; 16 Box Dips

 

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