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
Month: January 2011
The Coaches at CrossFit Beaumont are dedicated to your success. We want you to be the strongest, fastest, most badass athlete possible. We program with certain goals in mind in order to make you a better you. That being said – Do not pick and choose your workouts. If you don’t come on days that …
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
WOD 1/17/11 Pull-Up Skill Work “Christine” 3 Rounds: 500m Row 12 Deadlifts (body weight) 21 Box Jumps
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 …
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.
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
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)
WOD 1/10/11 For Time: 50 Double Unders then 3 rounds of: 400m Row 15 Overhead Squats (135/95) then 50 Double Unders
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!