WOD 12/30/11 Push Press 3-3-3-3-3 All sets at 75-85% of your max 3 Rounds: 10 Hang Clean Thrusters (45/30 DB’s) 10 Burpees 50 Double Unders January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. …
WOD 12/29/11 “Pyramid Double Helen” – From the 2010 CrossFit Games 1200m Run 63 KB Swings (55/35) 36 Pull-Ups 800m Run 42 KB Swings (55/35) 24 Pull-Ups 400m Run 21 KB Swings (55/35) 12 Pull-Ups Normal Helen is 3 rounds of 400m Run, 21 KB Swings, and 12 Pull-Ups. In this version you will …
WOD 12/28/11 Back Squats 3-3-3-3-3 All sets at 75-85% of your max 50 Back Squats (body weight) As Fast as possible; start from racks. At the beginning of every minute complete 5 burpees. 10 minute cut-off Cash Out: 100 Hollow Rocks January 2-13 we will have a free class at 11am Monday-Saturday and …
WOD 12/27/11 Skill Work: Spend 5 minutes working on each of the following movements Toes To Bar Kipping Pull-Ups 10 Rounds: 3 Clean & Jerks (155/105) 10 Wall Ball (20/14) January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and …
WOD 12/26/11 Front Squat 5-5-5-5-5 All sets at 70-80% of your 1 rep max Met-Con will be coaches choice today January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. Tell your friends they can …
WOD 12/23/11 Press 5-5-5-5-5 All sets at roughly the same weight (65-75% of your max) Keep rest between sets under 2 minutes. AMRAP in 12: 15 KB swings (55/35) 5-10-15-20m Shuttle run We will be closed Christmas Eve and Christmas Day. On December 23 we will have no 6pm class. December 26th we …
WOD 12/22/11 Snatch – Find your 1 rep max. Get in at least 5 heavy reps AMRAP in 9 Minutes: 5 Overhead Squats (50-60% of your max) 200m Run Cool Down: One set of max Overhead Squats at the weight you used for the workout. We will be closed Christmas Eve and Christmas …
For the first two weeks of January we will be offering two free classes Monday thru Friday at 11am and 8pm (Except on Fridays we will only have the 11am). We will also have our free class on Saturdays at 11am. These classes will be open for anyone who wants to try out CrossFit Beaumont …
WOD 12/21/11 Deadlift 5-3-3-1-1-1 10! Goblet Squats (Heavy) Dead Hang Pull-Ups Cash Out: 800m Run We will be closed Christmas Eve and Christmas Day. On December 23 we will have no 6pm class. December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December …
WOD 12/20/11 Power Clean – 5 Sets of 2 at 80-90% of your max. “Power” denotes that you catch the bar above parallel in the squat. 3 Rounds: 3 Hang Power Cleans (75% of max) 10 Burpees Cash Out: Max Turkish Get-Ups in 7 minutes (45/30# DB) Switch arms as desired. Score is …
