Month: October 2010

Crazies

WOD 11/1/10 As Fast As Possible: 1k Row 10 Ground To Overhead (185#/115#) 30 Burpees Check out the videos of the Rogue VS. Again Faster team challenge at CrossFit.com. Event 9

Juturna

WOD 10/29/10 “Death By Clean & Jerk” (135#/95#) Perform 1 C&J during the first minute. Perform 2 C&J during the second minute. Perform 3 C&J….etc The workout is finished when you can no longer complete the number of reps for a given minute.

True Grit

WOD 10/28/10 4 Rounds: 30 Double Unders 30 Wall Ball (20#/14#) 30 Sit-Ups Want your pictures on the blog? Upload them to facebook and tag CrossFit Beaumont!

Get ‘Em

WOD 10/27/10 Back Squat 5-5-5 For Time: 200m Run 18 Thrusters(95#/65#) 200m Run 15 Thrusters 200m Run 12 Thrusters 200m Run

Cannon

WOD 10/26/10 “First Day” 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Rest 1 Minute 30 Deadlifts (225#/155#) This is the WOD that we give to people who come try a free one on one session (usually scaled down and minus the deadlifts).

La Cross

WOD 10/25/10 Push Press 5-5-5 Tabata Mash-Up Push-Up Squat For tabata mash-up you will do 20 seconds of squats, rest, 20 seconds of push-ups, rest, repeated 8 times. Your score will be the lowest number of reps completed during any 20 second interval. You will have a score for squats and a score for push-ups

Quiet Confidence

WOD 10/22/10 Overhead Squat 5-5-5 10-15-20 Dumbbell Thrusters (45#/30#) Push-Ups Pull-Ups If you are a judge this weekend you need to talk with Neal before Saturday morning.

The Fight Of Your Life

WOD 10/21/10 Deadlift 3-3-3-3-3 For Time: 500m Run with Vest & Sandbag (40#/20#vest)(70#/35#sandbag) 500m Run with Vest The run will be a 400m run and once you get back you will turn around and run to the telephone pole and back for the extra 100m. This is WOD#3 from Oktoberfest Obliteration.

WOD Hero

WOD 10/20/10 5-4-3-2-1 Snatch + 3 Overhead Squats Muscle-Ups Box Jumps Each Snatch + 3 Overhead squats is one rep. The weight will be up to each individual. If you can’t do a muscle up you will sub with 3 pull-ups and 3 dips per muscle up and scale down from there. The height of …

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