Month: October 2013

Alto

WOD 10-25-13 Do 1 clean every 30 seconds for 2 minutes @ 75% -rest 1 min- Repeat @ 80% -rest 1 min- Repeat @ 85% “Diane” 21-15-9 • DL (225/155) • HSPU Don’t forget, the Halloween party is tomorrow night! It will be at CrossFit Beaumont and it starts at 8pm.

Parley

WOD 10-24-13 Front Squats: find a 1RM AMRAP in 10: • 5 Strict Press (95/65) • 5 FS (95/65) • 5 Hindu Pushups Come join us for the Halloween party Saturday night! It will be at CFB from 8pm-till. Bring drinks and snacks and don’t forget to wear a costume!

Body Control

WOD 10/24/13   Handstand Progressions and Skill Work   Strict Pull-Ups 7-7-7-7-7 (try to increase the difficulty each set) 40m Sprint after each set   2k Row Time Trial   We are hosting a Mobility Seminar on Sunday, November 3 from 2pm-4pm. The main focus of this will be teaching how to use resistance bands …

Body Control Read More »

Magneto

WOD 10-23-13 Split Jerks 6×5 @ 50-70% 4 Rounds For Time: • 200 M Run • 20 Box Jumps (24/20) • 20 Situps Come join us on Saturday night for our annual Halloween party. It will be at CrossFit Beaumont and starts at 8pm. Wear a costume and byob/snacks.

Storm

WOD 10-22-13 Turkish Get-Ups 5×3 (per arm) Increase weight on each set if possible. Use KB’s, DB’s, or barbells. “Nate” AMRAP in 20: • 2 Muscle Ups • 4 HSPU • 8 KB Swings (70/55) Come join us for the Halloween party Saturday night! It will be at CFB from 8pm-till. Bring drinks and snacks …

Storm Read More »

So Many Sleds

WOD 10/22/13   Today’s workout can be completed in any order.   Deadlift 7-7-7-7-7 Start your working sets at 70% of max   AMRAP in 5 minutes: Sled Pull Forward/Backward (100/65)   5 Rounds: 20 Air Squats 20 Sit-Ups

Voila

WOD 10-21-13 Pistols 4×5 (per leg) Do 10 pushups between each set of pistols. Make each set more difficult than the last. 5 Rounds: • ME Air Squats • ME Push Press (95/65) Rest 1 min between rounds Squats will be completed as soon as you rest for any amount of time. Push Press will …

Voila Read More »

Keep It Tight

WOD 10/21/13   Jerk 3-3-3-3-3   AMRAP in 5 minutes: 3 Push Press (60-70% of heavy 3) 9 KB Swings (55/35)   4 Rounds: 30 Seconds Double Unders 30 Seconds Toes To Bar 30 Seconds Rest