Sun. Nov 4, 2012: Sleeveless and a Beanie!

Ben and Sandra take first place at the Good Times CrossFit competition, and it looks like our friends at Rocklin CrossFit are 2nd and 3rd!

(Someone should tell Coach Ben that you can go sleeveless OR wear a beanie.  Not both. -jj)


Mobility:  Hip mobility


Skill Practice Warm Up:  Squat Cleans.  Practice technique if you are still learning the movement.  Work up to a skill challenging weight you feel comfortable.


Workout:  “Contra” – As many rounds as possible in 15 mins of:

8 Front Squats (Advanced: 135lb, Intermediate*: 83lb, Novice: 53lb)

8 Chin-up (Advanced: strict, Intermediate*: kipping, Novice: strict ring row)

40 ft Suitcase Lunges (Advanced: 53lbs, Intermediate*: 35lb, Novice: 26lbs)

28 Kettlebell Swings (Advanced: 53lbs, Intermediate*: 35lb, Novice: 26lbs)

1 minute rest (can be skipped on the last round if you have less than a minute until the final 15 minutes is up)

*Women’s Rx

Scaling Guide: 3-5 rounds

Log your results online by clicking here.

Compare To:  2012 – 05 – 08

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