WOD 12/31/12 For Time: 200m Row 25 Double Under 20 Russian KB Swings (55/35) 15 Push Press (95/65) 10 Back Squats (Body Weight) 5 Burpees Rest approximately 1:1 and repeat for a total of 5 rounds. Time each round individually Open gym tomorrow 11am-12:30 and 4pm-5:30. Come in and start your new year …
Just a reminder that we will be closed on New Year’s Eve and New Year’s Day. Enjoy the last and first days of the year! Please enjoy New Year’s Eve responsibly. Starting Wednesday it’s on! Start setting new goals and get ready to break them! Don’t forget to spread the word about our 2 weeks …
WOD 12-28-12 Back Squats: 3×10 AHAHP (as heavy as humanly possible) AMRAP in 13: • 100 M Run • 5 KB Snatch Right Arm (55/35) • 100 M Run • 5 KB Snatch Left Arm • 5 Goblet Squats (55/35) A group of some CFL athletes has decided to spearhead a Paleo Challenge. We love …
WOD 12/28/12 Deadlift Ladder – Quickly work up to ~75% of your 1 rep max and then complete one rep every minute adding 10lbs after each successful lift. Stop when your form breaks down or you can no longer complete a given rep during that minute. In an effort to save time try to do …
WOD 12/27/12 Front Squat 3-3-3 Back Squat 3-3-3 Try to increase the load every set For Time: 25-20-15-10-5 Dumbbell Thrusters (45/30) Push-Ups 2x Double Unders Holiday Schedule: Monday, December 31 – 6am, 11:30am, 5:30pm (NO 5AM, 4:30pm, OR 6:30PM) Tuesday, January 1 – Open gym 11am-12:30pm and 4pm-5:30pm. You can show up anytime …
WOD 12-27-12 Deadlift: find a 5 rep max, then do 4 sets of 3 at that weight. 5 Rounds For Time: • 40 DU’s • 10 DL (225/155) • 20 Barbell Pushups • 5 Inverted Burpees Its getting to be that time! Our 2 weeks free promotionruns January 14-25, class times are at 11am and …
WOD 122612 5-5-3-3 Hang Clean & Strict Press “Karen” 150 Wall Balls (20/14) Congratulations to the ladies for winning the Wall Ball challenge. Nobody got to 3k, but the ladies did get near 2k. Great work by bothe teams (even though there are far more women then men;)). “Karen” is our little way of finishing off …
WOD 12/26/12 In any order, Not for time: 500m Row Time Trial 50 Strict Pull-Ups & 50 Handstand Push-Ups (break up as necessary) Max Wall Ball (20/14) Max Double Unders in 2 minutes Max Kettlebell Swings (70/55) Holiday Schedule: Monday, December 24 – Open gym from 10am-11:30 am. You …
Just a reminder that we will be closed on Monday and Tuesday in observance of Christmas. We will resume our normal scheduling and hours on Wednesday. If you are jonesing for a WOD, CrossFit Beaumont will be open on Monday and Tuesday. Check their website to see when they will be open by clicking HERE …
WOD 12-21-12 If you are reading this, you survived!!! Congratulations, now lets get to work! 15 mins of squat therapy: • PVC OHS facing wall • PVC OHS facing away from wall • Toes to wall, butt to ball • PVC pass thru’s in bottom of squat Amrap in 11: • 7 DL (225/155) • …
