Thursday, November 20, 2014

Friday, November 21, 2014

Dillon rep'n out the Ring Dips!!
Arm/Leg Swings
Row 500m
2 rounds of:
10 Shoulder Dislocates
15 Good Mornings
20 Ab-mat Sit-ups

MOD
Deadlift
3 sets of 10 T-N-G reps.
Do not relax, stop at the bottom or re-grip!

For Time
30 Box Jumps, 24/20”
400m Run
15 Power Snatches 95/63#
800m Run
15 Power Snatches
400m Run
30 Box Jumps
**
PMOD
3 rounds of:
100 ft Waiter’s Walk
(50 ft walk right-arm, 50ft walk left-arm)
You choose weight

Row
6 sets of :40 on, :20 off for calories

Wednesday, November 19, 2014

Thursday, November 20, 2014

If you are serious about your lifting or coaching of the Olympic lifts, this is an event you don’t want to miss! Come spend the day with one of the most renowned Olympic Weightlifting coaches in the country. Michael Cohen has the athletic accomplishments AND coaching accomplishments that will make this the best “hands on” seminar you will attend. Go here http://www.michaelcohenweightlifting.com/#!maintenance/c66t for a bio on Coach Cohen. Where else can you go to have not only an Olympic Team member, but two-time head coach of the USA Olympic Weightlifting Team share his 40+ years of knowledge. Don’t hesitate to sign up because the last seminar sold out early!

Photo: If you are serious about your lifting or coaching of the Olympic lifts, this is an event you don’t want to miss! Come spend the day with one of the most renowned Olympic Weightlifting coaches in the country. Michael Cohen has the athletic accomplishments AND coaching accomplishments that will make this the best “hands on” seminar you will attend. Go here http://www.michaelcohenweightlifting.com/#!maintenance/c66t for a bio on Coach Cohen. Where else can you go to have not only an Olympic Team member, but two-time head coach of the USA Olympic Weightlifting Team share his 40+ years of knowledge. Don’t hesitate to sign up because the last seminar sold out early!


Arm/Leg Swings
Row 250m
2 x 10 of:
Good Mornings
Walking Lunge
Push-ups

MOD
OTM x 10:00
Even:  8-15 Pull-ups.
Odd:  5 HSPU or DB Press

Conditioning
4 RFT
500m Row
20 OH Walking Lunge 45/25# plate

Rx+ = One-arm OH Walking Lunge with KB 44/25# (10/10)

Extra Work
Snatch
8:00 EMOM:  2 Squat Snatches (same weight)

Tuesday, November 18, 2014

Wednesday, November 19, 2014

Once again the Christmas season has arrived, which means a CrossFit Beaufort Christmas party is in the making. The party will take place on Saturday, Dec. 13th beginning at 6pm-until??? For anyone that has previously attended one of our Christmas parties, you know exactly what that means. This event is for our adults only, unlike the yearly Anniversary Party which we make a family event.
For this party we need some feedback from each of you. Does anyone have any ideas of a "Christmas Theme Party" that they would like to toss out there?? Also, we would like to know who would like to be on our "Party Planning Committee", so we can get together to assign tasks. We will discuss theme, menu, games/activities, decorations, etc. Lots to be done, so don't be shy about posting ideas and/or volunteering.
Our CrossFit Beaufort family has grown and changed so much over this past year, we are looking forward to getting to spend a relaxing evening with you all. Will be watching for some awesome feedback!! Thank you...Betsy
Kate looking good on the Wallballs!!

Arm/Leg Swings
2:00 in the bottom of a squat
10-50 DU’s
2x10 of:
DB Straight-leg Deadlifts
Box Step-ups
Air Squats

MOD (15:00 CAP)
Snatch Balance (heaving)
Do sets of 3 with a weight you can do with good form
Experienced athletes can do heavy singles

Conditioning
For time:
6 rounds of:
25 Double Unders
7 Deadlifts 195/133#
Rx+ = 50 DU’s and 225/153#

PMOD
Bench Press
4×10 sets across