Month: March 2012

Twilight

Coach Clayton and Dave Castro (he programs the CF Games WOD’s) WOD 3-23-12 KB Snatch 3-3-3-3 (per arm, increase the weight only if you are comfortable) “Dumbell DT”   5 Rounds: 9 DB Deadlifts (45/30) 6 DB Hang Cleans 3 DB Push Press Choose a weight that you can use for all 3 movements. If …

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Supple Leopard

Kelly Starrett utilizing good flexibility Foot Position Test: Breaking Diane WOD 3-22-12 “Tabata This” Row (for Calories) Pullups Pushups Air Squats Situps Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 rounds (4 minutes). After completing the first tabata movement, you will rest 1 minute before starting the next. Your …

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Shawshank

WOD 3/22/12 Back Squat 10-10-10-10   2 Rounds: 16 Thrusters right arm w/one DB 45/30 12 Lunges/leg w DB 16 Thrusters left arm 24 Push Ups Rest 1 min   3 Rounds 8 Power Snatch right arm w/ DB 12 DB Russian twists 8 Power Snatch left arm 12 Dumbbell Deadlift (each side)   The …

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WOD 3-21-12 Front Squats 7-5-5-3 For Time: 15 Thrusters(95/65) 30 Knees to Elbows 15 Box Jumps (24/20) 20 Knees to Elbows 10 Box Jumps 10 Knees to Elbows 5 Box Jumps 15 Thrusters Dont forget CrossFit Beaumont will be hosting “Friday Night Lights” at 7:30 this Friday. Anyone interested in participating in the Open week …

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99

WOD 3/21/12 “Tabata Nedab” Row (max meters) Box Jumps (30/24) KB Swings (70/55) Wall Ball (20/14) Double Unders one minute rest between tabatas   This was Brian’s birthday workout from last week. Score is total repetitions completed for each tabata interval (max distance on rower). Post scores to comments.   The last workout of the …

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Addicted

WOD 3-20-12 Ring Dips 5-5-5-5-5 5 Rounds: 9 Deadlifts 9 KB Swings 200m Run If you plan to do open WOD 12.5 this week, or even just want to join in the excitement, join us at CrossFit Beaumont for “Friday Night Lights”. They’ll be doing the open WOD at 7:30, then continue with Shenanigans all …

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Hamstrung

WOD 3/20/12 Deadlift – Find your 1 rep max   “Annie” 50-40-30-20-10 Double Unders Sit-Ups   Cash Out: 3 sets of 10 on GHD back extensions. Rest 1-2 minutes between sets. Partner Hamstring stretch after.   Coaches note: You can probably deadlift more weight incorrectly than you can correctly. Too many times we see athletes …

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Swahili

WOD 3-19-12 Clean and Jerk   3-3-3-3 “Annie-Cindy Mashup” 50-40-30-20-10 Double Unders 5 Pullups, 10 Pushups, 15 Air Squats   You will start with 50 DU’s, then do 1 round of “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats), then 40 DU’s, then 1 round of Cindy,  then 30 DU’s, etc. There is a 10 minute …

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Push Yourself

WOD 3/19/12 Clean & Jerk 1-1-1-1-1   As quickly as possible 50 Chest to bar Pullups 50 Burpees Rest   With as few breaks as possible: 10 Turkish Get-ups/arm (Use KB, DB, or Barbell)   This was the 2nd workout at the 2009 CrossFit Games South Central Regional. Dutch Lowy completed the workout in 3:13 …

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