WOD

WOD 12/24/14 Class Times for the remainder of the week are: 12/24 – 5am, 6am, noon 12/25 – Closed 12/26 – Open Gym (Time TBD, check the FaceBook page) 12/27 – Regular Class Times   12 Days of CrossFit 1 Deadlift (225/155) 2 Burpees3 10m Farmers Carry (70/55)4 Lunges5 Box Jumps (24/20)6 V Ups7 Double …

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WOD 12/23/14 Skill: Bench Press 7-7-5-5-3-3-1-1-1 “Fight Gone Bad” 3 Rounds (for max reps): •Wall Ball (20/14) •Power Cleans (74/45) •Box Jump (24/20) •Push-press (75/45) •Row (Calories) -Rest 1 Minute Between Rounds- *You will spend 1 minute at each movement. Score is total reps for each movement for all three rounds.

WOD 12/22/14 Please log in to your wodify account and update your payment information so that we can move your memberships over. Thanks you all! Skill: Back Squats 3-3-3-3 *work up to 80% of max 4 Rounds for time: :30 on 2 minutes off Max reps Back Squat (185/115 RX)(245/165 RX+) *Score is total reps …

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WOD 12/19/14 Reminder: starting next year we will no longer have the 6:30pm class on Friday. Skill: DB Thrusters 10-10-10-10 EMOM for 10 Minutes: •3 Squat Cleans (115/75)(155/105rx+) •Max Double Unders *score is total # of double unders completed Cash out: 1 minute wall squat, 1 minute split stretch w/ left leg forward, 1 minutes …

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WOD 12/18/14 We will have a Christmas get together tonight at 6:30pm. We will provide the main dish so just bring your favorite side or dessert. Be sure to sign up at the box so we know how many to expect. If you come, your name will be entered into a drawing for a free …

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WOD 12/17/14 We will have a Christmas get together tomorrow at 6:30pm. We will provide the main dish so just bring your favorite side or dessert. Be sure to sign up at the box so we know how many to expect. If you come, your name will be entered into a drawing for a free …

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WOD 12/16/14 We will have a Christmas get together this Thursday at 6:30pm. We will provide the main dish so just bring your favorite side or dessert. Be sure to sign up at the box so we know how many to expect. If you come, your name will be entered into a drawing for a …

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WOD 12/15/14 We will have a Christmas get together this Thursday at 6:30pm. We will provide the main dish so just bring your favorite side or dessert. Be sure to sign up at the box so we know how many to expect. If you come, your name will be entered into a drawing for a …

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WOD 12/12/14 Don’t forget there will be no 5:30 or 6:30 class tonight! CrossFit Beaumont is hosting a get together. There will be a fun 12 Days of Christmas WOD starting at 5:30 and will go until all heats are done. Kiddos are welcome as well; Kara and Stephanie will have some fun activities for …

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WOD 12/11/14 Skill: Strict Pull Ups 5-5-5-5-5   2k Row Time Trial   3 Rounds for Time: 15 Burpee Sprint -Rest 3 Minutes between efforts-   Cashout: Max Double Unders in 2 Minutes