Wednesday, April 16, 2014

Thursday, April 17, 2014

Master's WOD's get announced tonight at 8:00 p.m. Heather will have 4 days to do 4 WODs.  Depending on the WOD, "G-man " will try to program them as the box WODs so everyone can share in Heather's pain joy!!

Tuesday's 5:30 hitting the rowers!!

Arm/Leg Swings
400m Run
2 rounds of:
10 DB Straight-leg Deadlifts
10 DB Thrusters
10 Ab-Mat Sit-ups

MOD (15:00 Cap)
Snatch-Grip Deadlifts
5-5-3-3-3

WOD
Conditioning
20:00 AMRAP
6 HSPU’s
12 KB Swings 53/35#
400m Run
Rx+ = Deficit HSPU’s and/or 70/53#


Special Birthday wishes go out to Lenny today.
We hope to see you in for a WOD, and let us know what time, so we are sure there are several athletes to help you with your
 "Birthday Burpees".
 Cause how many to you have to do?????

Tuesday, April 15, 2014

Wednesday, April 16, 2014

 Heather working on her Muscle-ups under Nate's watchful eye!!


Arm/Leg Swings
Row 250m
2 rounds of:
10 Good Mornings
10 Wallball (light)
50-100 SU’s or DU’s

MOD
OTM for 10:00
Even:  10 Wall Balls, go higher or heavier than normal
Odd: DU’s (pick a number for your skill level)

WOD
Conditioning
For Time:
Run 250m
4 Front Squats 115/73#
Run 250m
8 Front Squats
Run 250m
12 Front Squats
Run 250m
Rx+ 155/103#

Recover and then:
Accumulate 5:00 in the bottom of a squat (soft back is okay)

Monday, April 14, 2014

Tuesday, April 15, 2015

Don't forget to pay Uncle Sam today!!

Jane working hard on the Sumo Deadlift High-Pull!!


Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 DB Press
10 Wall Squats

MOD 20:00 Cap
Split Jerk (rack)
As heavy as you feel comfortable with, but remember technique before weight. Record your results.

WOD
Conditioning
15:00 AMRAP
5 S2OH 115/73#
15 Calorie Row
25 Ab-Mat Sit-ups
Rx+ = 135/93# and 10 GHD Sit-ups

Recover and then:
Foam Roll / Stretch

Sunday, April 13, 2014

Monday, April 14, 2014

There are several events that we are following here at CrossFit Beaufort.  Heather's four Master's Qualifer WOD's will be announced Thursday night at 8:00 p.m. on the CrossFit Games site. Danielle is on FB family updating us on the "I Can" Games this June on Hilton Head. Kate and Korey are prepping for the "Chicks and Chaps Coastal Clash" on May 31st in Savannah. And several of you are already signed up the Spartan "Super" in Virginia.  If you have an event you are thinking about doing please let us know.
Stacey and Chris hitting the 50 calorie row WOD last Thursday!
Arm/Leg Swings

250m Run

2 Rounds of:

5 Inch Worms

10 Kipping Glides

10 Push-ups


MOD
OTM for 10:00

Even: Max Rep Dips Odd: Max Plank Hold



WOD
Conditioning
3 RFT

100’ OH Walking Lunge 45/25#

400m Run
Rx+ = 550m Run and OH Walking Lunge w/barbell (outside) 75/42# is the minimum


Recover and then:

Strict Pull-up Practice or Muscle-up Practice
Happy Birthday wishes to Conner and Jamie G.  from your friends here at CrossFit Beaufort.
We hope you both have a great day!

Friday, April 11, 2014

Saturday, April 12, 2014

Free "Trial" workout this morning at 9:00 a.m. Please arrive 10 minutes early to meet the coaches and complete a waiver!!!   
 
                           Intense!!
Arm/Leg Swings
Run 250m
2 rounds of:
10 DB Press
10 DB Straight-leg Deadlift
20 Grasshoppers (L&R=1)

WOD
"Partner WOD"
For time:
Run 550m
75 HR Pushups
60 Weighted Step ups 45/25# on 20” box
30 Power Cleans 115/75#
50 HR Pushups
40 Weighted Step ups 45/25# on 20” box
20 Power Cleans 115/75#
Run 550m
(scale to knee push-ups and/or step-ups with no weight)
 
Rx+ do back squats instead of Step-ups (no racks) with your Power Clean weight.