Friday, July 22, 2016

Saturday, July 23, 2016

Free "Trial" workout this morning at 9:00 a.m. 
Come check us out!!!
Please arrive 10 minutes early to meet the coaches!!

Claire hanging on for dear life as Team "Thing 2" goes all out for a 2nd place finish (only 2 seconds out of 1st).
Arm/Leg Swings
200m Run
20 Walking Lunge
20 Calorie Row
20 Box Step-ups

WOD
Conditioning
For Time:
6 x 200m Run 3/3
80 Box Step-ups (Alternating, same box)
6 x 100m Farmers Carry 3/3
80 Lunges (synchronized) 40/40
6 x 20 Calorie Row 3/3
*24/20” and 50-55/30-35#
Rx+ =250m, 25/15#, 70/44#, 25/15#, 30 Calories

PMOD
25 ft Overhead Barbell Walk
Post heaviest weight

Thursday, July 21, 2016

Friday, July 22, 2016

Congratulations to my friend, Will Powell, on winning his 3rd straight CrossFit Games Championship in the Master's Division. Job well done............
Arm/Leg Swings
250m Row
2 rounds of:
15 Ab-mat Sit-ups
20-50 DU/SU's
10 Deadlifts (empty bar)

MOD (18:00 CAP)
Deadlifts
5-5-5-5-5 T-N-G
Lower each rep on :05 countdown

WOD
Conditioning
PICK THE WOD THAT FITS YOUR FITNESS LEVEL
CrossFit Games Open 16.2 Master's 55+ Scaled
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 65# / 45#
*Round 2 - 13 @ 85# / 65#
*Round 3 - 11 @ 105# / 75#
*Round 4 - 9 @ 125# / 85#
*Round 5 - 7 @ 145# / 105#

Rx+ =
CrossFit Games Open 16.2 Scaled
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 115#
*Round 5 - 7 @ 185# / 135#

Rx++ =
CrossFit Games Open 16.2
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Our CrossFit Beaufort family would like to wish Rhonda a very Happy Birthday today. Without a doubt, we are sure Mac will make this day a very special one for you. And, it goes without saying nobody deserves it more than you!!! ENJOY :)

Wednesday, July 20, 2016

Thursday, July 21, 2016

 A big shout out to the 1/2 marathon rowers yesterday! 
21,097m in the bag!!
Arm/Leg Swings
250m Row
2 rounds of:
10 Kipping Glides
10 Push-ups
10 Air Squats

WOD
Conditioning
15:00 AMRAP of:
5 Chin-ups
10 HR Push-ups
15 Air Squats
100m Row
Rx+ = 5 C2B’s, 5 HSPU’s, 5/5 Pistol Squats

Rest 3:00

Tabata :40/:20
Plank Hold
Ab-mat Sit-up
Alternate movements for a total of 8:00
Rx+ = Static Hold on GHD and Ab-mat Sit-ups

PMOD
Not for Time:
Row 1k or Run 800m