Thursday, January 29, 2015

Friday, January 30, 2015

The "My Bloody Valentine" wod's are now posted. Click on the link to the left for more info.  This is an in-house competition that anyone can participate in no matter what their fitness level. If you are interested but don't have a partner, just let us know and we'll help you find one.

If you would like to help out by volunteering please let me, Betsy or Billy know.

Remember tomorrow's workout and Free "Trial" is at 8:00 a.m. so we can be finished in time for the Palmetto Classic Weightlifting meet.

                                                                                                               Patrick rep'n out the Ring Dips!!

Arm/Leg Swings
250m Run
2 X 10 of:
Ab-mat Sit-ups
DB Straight-leg Deadlifts
DB Thrusters

MOD (20:00 CAP)
Deadlift
5x5 Across

WOD
Conditioning
AMRAP in 20 minutes of:
15 Thrusters 75/53#
15 T2B
400m Run

Rx+ = 95/63#

Wednesday, January 28, 2015

Thursday, January 29, 2015

Nutrition Challenge participants don't forget Friday morning your clean eating begins and at 5:30 p.m. we'll be taking your pre-challenge pics, measurements and weight.  Your pre-challenge WOD has been selected for you already and in case you are wondering, it was this past Monday!

                                                                                                                    Susanne working hard at the Wallballs!

Arm/Leg Swings
250m Row
3 rounds of “Cindy”

MOD (18:00 CAP)
Snatch Balance (heaving)
3-3-3-3-3-3

WOD
Conditioning
5 RFT of:
500m Row
30 Air Squats
15 Pull-Ups
Rx+ = 20 Pistols (alternating), C2B
Happy Birthday to one hard working lady in the box, Katie Huebel. I remember the day Katie started and the look on her face was, "I'm gonna die!".  Today, that same face is full of determination and hard work. So proud of you lady!!!
BIRTHDAY FUN!! Following your WOD, 30 sec. video of the funniest twerk anyone has ever seen!!! :)

Tuesday, January 27, 2015

Wednesday, January 28, 2015

Today is the last day to sign up for the Nutrition Challenge. Don't miss out!!

Sara with a good looking Goblet Squat!

Arm/Leg Swings
Samson Stretch L&R
Row 250m
2x10 of:
DB Straight-leg Deadlifts
Box Step-ups
Wallballs (light)

MOD
Back Squat
5X5 Across, using last week’s max weight

WOD
Conditioning  
For time: (25 minute time cap)
20-Calorie Row
20 Box Jumps, 24/20”
20 Deadlifts, 155/103#
20 Wall-balls, 20/14#
20 Ring Dips
20 Wall-balls, 20/14#
20 Deadlifts, 155/103#
20 Box Jumps, 24/20
20-Calorie Row
Rx+ = 30’s and 185/123#
Scale weight and reps as needed
Happy Birthday wishes to Eric H. today from all your friends here at CrossFit Beaufort. A little extra fun for your birthday will be..... Complete one "double under" for every year you are old, however.....every time you miss, you will complete two HSPU's and then resume your DU's.  Have fun with this, and I hope you can get a true friend to complete this with you!!!