Month: October 2013

Hit The Bench

WOD 11/1/13   Jerk – Find a 1 rep max   AMRAP in 3 minutes: 5 bench press (135/75) 10 v-ups (on the bench)   AMRAP in 3 minutes: 10 kb swings (55/35) 5 burpees   AMRAP in 3 minutes: Max DB hang squat clean thrusters (45/30)   Rest 2 minutes between each

Spooked

WOD 10/31/13   800m Time Trial   Partner WOD: 70 Sit-Ups 60 Toes To Bar 50 hang squat cleans (135/95) 40 strict pull-ups 30 dumbbell burpees 20 hang squat snatch (135/95) 800m farmers carry (53/35 alternate as often as needed

Stick

WOD 131030 NOTICE: There will NOT be a 6:30pm class tomorrow! Alternating Tabata Interval Pullup Holds (top of a pull-up) HS Holds 4 Rounds: 50 Air Squats 200m OH Plate Carry (45/25) 4 Wall Walks ME Kettlebell Swings (70/55) CrossFit Beaumont will be hosting a mobility seminar on Sunday, Nov. 2nd. It will be from …

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Night Of The Living Dead Hangs

WOD 10/30/13 5 sets of sled pull down and back – add weight each set 40m sprint up ramp after each set   30 seconds on 30 seconds off: Back squat (185/125) Burpees Push ups Russian swings Box Jumps (24/20) Repeat for 3 rounds   Cash Out: 30 dead hang pull-ups

Whip

WOD 131029 Snatch Balance Find a heavy double, then… 4 sets of 2 at the above weight. 3 rounds Run 400m 20 Pull-ups 20 OHS (95/65) CrossFit Beaumont is hosting a mobility seminar on Sunday, Nov. 2nd from 2-4pm. The cost is $20 for members and $50 for non-members. This is a really great way …

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Voorhees

WOD 10/29/13 Deadlift – 3 Reps every minute for 10 minutes @ 70-80%   For Time: 100 Goblet Squats (55/35) 100 Russian Twists Break up the reps any way   Cash Out: 5x100m Sprints – Rest 1 minute between efforts

Huff and Puff

WOD 131028 Front Squat/Back Squat 4×7/13 (65% of FS 1rm) *from a rack, complete 7 Front Squats, then re rack and immediately do 13 back squats at the same weight. DO NOT REST WHEN CHANGING SQUAT POSITIONS. 4 rounds for time of: 7 Power Snatches (155/105) 14 Lateral Box Jumps (touch on top) (20/16) 21 Wall …

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Return of the Dumbbell

WOD 10/28/13   3 Cleans every minute for 5 minutes @60-70%   3 Rounds: 5 DB Burpee Box Step Overs (45/30)(24/20) 15 DB Thrusters (45/30) 30 Double Unders   Cash Out: accumulate 2 minutes in a plank hold and 1 minute in an L-Hang