Month: April 2011

Ctrl C – Ctrl V

WOD 4/29/11 15 Sandbag Get-Ups (60/45) 20 2-for-1 Wall Ball(20/14) 25 Deadlift (225/155) 30 Dumbbell Thrusters (45/30) 35 Push-Ups 40 Sit-Ups 45 Step-Ups (24/20) (45 total, not per leg) 50 Double Unders Oh yeah, That. Just. Happened. Post time to comments! This weekend is the WW3.5 Mud Run. The 11am Heat is dressing up as …

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Game Face

WOD 4/28/11 Bench Press 5-5-5-3-3-3 5 Rounds: 5 Handstand Push-Ups 7 Kettlebell Swings (70/53) 25 Air Squats Part of staying Fit and Healthy is regularly learning and playing new sports. What sort of things are you doing outside the box? Flag Football, Intramural Soccer, Noodling, Cat Chasing? Post times to comments along with your extracurricular …

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Whip It Good

WOD 4/27/11 “Kelly” 5 Rounds: 400m Run 30 Box Jumps (24/20) 30 Wall Ball (20/14) Refer to 4/13/10 or 7/3/10. Post times to comments This weekend is the WW3.5 Mud Run. The 11am Heat is dressing up as zombies so come prepared! CFB will have a booth set up around 9am so if you want …

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WOD 4/26/11 7 Rounds (as heavy as possible without dropping weight): 7 Deadlift 7 Hang Clean 7 Thrusters Not for time. No resting during a round or 10 burpee penalty. Hands must stay on the bar, deadlifts must be touch and go. The bar cannot touch the ground at any time other than deadlifts once …

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Virtuosity Is Key

WOD 4/25/11 Snatch 1-1-1-1-1-1-1 For Time: 30-20-10 Pull-Ups Push-Ups Back Squat (95/65) Post Snatch weight and WOD time to comments! Virtuosity – Doing the common uncommonly well. This is what we strive for at CFB. This is what you should strive for everyday when you come to workout with us. Have perfect reps every time …

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WOD 4/22/11 For Time: 10-8-6-4-2 Deadlifts (255/185) 50-40-30-20-10 Double Unders Next weekend is the WW3.5 MudRun! CrossFit Beaumont will have a booth set up and we will be demonstrating and explaining CrossFit throughout the day. So feel free to bring out chairs and tents and hang out with us for a while!

Paleo Challenge 2011

Want to get to that next level of health and fitness? Get your diet right! To help jump start your nutrition journey we will be having a Paleo Challenge from May 9-July 9. You may be asking yourself, “What is a Paleo Challenge?” Fair enough question. We challenge you to eat Paleo (90% or more …

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WOD 4/20/11 For Time: 400m Run 30 Kettlebell Swings (53/35) 15 Push-Ups 400m Run 40 Kettlebell Swings 20 Push-Ups 400m Run 50 Kettlebell Swings 25 Push-Ups 400m Run

Count ‘Em

WOD 4/19/11 “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips Refer to 8/30/10 In his first tumbling run, Wadecki performs a front flip off of the springboard, followed by a whipback (a no-handed back handspring), back handspring, triple twist, whipback, back handspring, triple twist. He follows that up with a round-off right into a double layout, …

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