Month: January 2011

Fantastic

WOD 1/19/11 AMRAP in 15 minutes: 5 Burpees 10 Pull-Ups 200m Run 3 Rounds: Max Kettlebell Swings in 60 Seconds (53/35) Rest 2 minutes

Gut Buster

WOD 1/18/11 Back Squat 5-5-5-5-5 After each set complete 5 tall box jumps As Fast As Possible: 21-15-9 Sit-Ups Knees To Elbows Russian Twists

Twenty4

WOD 1/14/11 “Stefan” 3 Rounds: 24 Thrusters (95/65) 24 Burpees 24 Sit-Ups Happy Birthday to the nicest guy at CFB! Today also happens to be our one year anniversary – Happy Birthday CrossFit Beaumont! If you grabbed a set of toyota keys on accident please give us a call. One of our members in the …

Twenty4 Read More »

Plans & Goals

WOD 1/13/10 Snatch – Find your 1 Rep Max 1000m Row Time Trial What are your goals for 2011? Goals we set for ourselves should be specific, attainable, and do-able within a 3-6 month period. Talk to a coach if you have any specific goals you are working towards.

Guitared And Feathered

WOD 1/12/11 Front Squat 3-3-3 Litvinov’s 5 Rounds: 10 Front Squats @ 65% of 3 Rep Max 200m Sprint Rest 2-3 minutes between each round. Each round will have it’s own time and should be a maximum effort. Refer to 9/9/10

Dead Weight

WOD 1/11/11 Dead Hang Pull-Ups 10-10-10      Try to make each set more difficult As Fast As Possible: 1-2-3-4-5 Deadlift (315/225) Muscle-Up (sub 3 pull-ups and 3 dips for each muscle up)

Ceviche

WOD 1/10/11 For Time: 50 Double Unders then 3 rounds of: 400m Row 15 Overhead Squats (135/95) then 50 Double Unders

Last Go Round

WOD 1/7/11 5 Rounds: 10 Dumbbell Thrusters (45/30) 200m Run Our next on-ramp class starts tomorrow at noon. Sign up online or you can show up and pay in cash if it’s not booked. Limited to 10 spaces. There are 3 left so hurry!