Month: March 2013

Paper Weight

WOD 3-12-13 Deadlift: find a 1 rep max 4 Rounds For Time: • 200 M Run • 50 Situps • 25 Pushups The new shirts and hoodies are in! If you haven’t picked yours up, they are in the office. Friday Night Lights will be held at CrossFit Bridge City this week. If you cannot …

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Pressing Matter

WOD 3/12/13 Press 7-7-5-5-3-3   Clean & Jerk – 7 minutes to find a heavy single   Complete 2 Clean & Jerk EMOM for 5 minutes   AMRAP in 5 minutes: 5 Burpees 8 Wall Ball (20/14)   Check out our “CrossFit 5K” we are hosting April 6!

Back Squat Mondays

WOD 3/11/13 Back Squat 5-5-5-5 (First workout of every week should start with a heavy barbell on your back!)   Tabata Back Squats (Body weight)   AMRAP in 7 minutes: 10 Kettlebell Swings (55/35) 7 Toes To Bar   Cash Out: 3 sets of 400m Run and 30 Russian Twists

College

WOD 3-8-13 Strict Press: find a 1 rep max AMRAP in 10: • 5 DB Thrusters (45/30) • 5 Inverted Burpees • 20 DU’s No 6:30 class tonight!!! Friday Night Lights starts tonight! The fun begins at 6:30 at CrossFit Beaumont. Even if you are not going to do the Open WOD or compete, we …

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Friday Night Lights!

WOD 3/8/13 Turkish Get-Up Perform 10 reps on each arm; alternating as you go. Focus on form not speed. Try to use different objects, dumbbell, kettlebell, or even a barbell.   Each Effort For Time: 800m Run 50 Russian KB Swings (70/55) Rest 4 minutes 800m Run 50 Pull-Ups Rest 4 minutes 800m Run 50 …

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Mash-Up

WOD 3/7/13 Front Squat 7-7-7-7   Start at 70% of your one rep max and add weight each set   For Time: 800m Run 20 Overhead Lunges per Leg (45/25) 20 Bumper Burpees (45/25) 20 Plyo Push-ups on bumper 400m Run 15 Overhead Lunges per Leg (45/25) 15 Bumper Burpees (45/25) 15 Plyo Push-ups on bumper …

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13.1

WOD 130306 2:00 Max Double Unders For time: 40 Walking Lunges 20 Dumbbell Push Press (35/20) 40 Knees to Elbows 20 Dumbbell Deadlifts 40 Push Ups 200m Farmer’s Walk 40 Jumping Pull Ups 20 Dumbbell Hang Squat Cleans After Party: Tabata Wall Walks We will not be having a 6:30 pm class this Friday!!! Plan …

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13.1

WOD 3/6/13 Deadlift 10-10-7-7-5-5 Start around 65% of your max Complete 5-10 strict pull-ups between each set   “Running Fran” 400m Run 21 Thrusters (95/65) 21 Pull-Ups 400m Run 15 Thrusters 15 Pull-Ups 400m Run 9 Thrusters 9 Pull-Ups   The first workout of the 2013 CrossFit Open, WOD 13.1, will be announced today. Who’s …

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