Thursday, September 18, 2014

Friday, September 19, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Bring a friend and double your fun!!

Korey at the "Rise of the South" 7 STOH, 7 HSPU's, 5 RFT

If any "Master" (35 and up) is interested in lifting in the American Master's (our equivalent of the American Open) the deadline is September 22nd. There is no qualifying total, but you must be a USAW member. For more info contact Teddy. 
Here is a link for info 
http://mastersweightlifting.org/forms/2014_american_masters_entry_form.pdf


Arm/Leg Swings
Run 250m
Then 2 rounds of:
10 Push-ups
10 Box Step-ups
15 Ab-Mat Sit-ups

10:00 EMOM
Even: 6 Deadlifts (you pick the weight)
Odd: 100m Sprint

WOD
Conditioning


3 RFT of:
500m Row
12 HR Push-ups
21 Box Jumps, 24/20″
Rx+ = 1,000m Row, HSPU’s

Extra Work
Hang Squat Clean 5x5

Wednesday, September 17, 2014

Thursday, September 18, 2014

CrossFit Beaufort representing at "Rise of the South"

Arm/Leg Swings
2 rounds of:
100m Run
10 KB/DB Thrusters
15 Ab-mat Sit-ups
20 Walking Lunges

MOD
6 x 200m Run on the 2 minute
DU during your rest if you feel the urge

WOD
Conditioning
5 RFT
8 T2B
8 KB/DB Thrusters 44/25#
16 KB/DB Walking Lunge 44/25#
Rx+ = 53/35#

PMOD
Row 5x300m, 1 minute rest between sets.
Goal numbers Men: all 5 sets under :65 Ladies: all 5 sets under :70
If you have met this goal set a new one


Tuesday, September 16, 2014

Wednesday, September 17, 2014

Remember to sign up for the Row Clinic on Saturday the 27th. 
Space is limited!!!


Arm/Legs Swings
500m Row
3x10 of:
Shoulder Dislocates
Wall Squats

MOD (18:00 CAP)
Front Squat
3-3-3-3-3 ascending
Record your heaviest set (unbroken of course)

12 Clean &Jerks 135/93#
6 Burpees
3 Rope Climbs
400m Run
10 Clean & Jerks
5 Burpees
2 Rope Climbs                                         
400m Run
8 Clean & Jerks
4 Burpees
1 Rope Climb
400m Run

Extra Work
Hang Squat Snatch 5x5