Friday, December 19, 2014

Saturday, December 20, 2014



Arm/Leg Swings
2 rounds of:
200m Run for Rx or 200 Row for Rx+
10 Push-ups
15 Air Squats

WOD
Conditioning
“Rijn”
2 RFT:
29 Air Squats
200m Run
29 Burpees
200m Run
29 Jumping Lunges
200m Run
29 Push ups
200m Run

Rx+ =
With a 20 min clock…
2 RFT:
29 Air Squats
200m Row
29 Burpees
200m Row
29 Jumping Lunges
200m Row
29 Push ups
200m Row
In remaining time complete AMRAP Clean and Jerks, 135/93#

Thursday, December 18, 2014

Friday, December 19, 2014

CrossFit Beaufort kids working on their HSPU's!!

Arm/Leg Swings
2 Rounds of:
250m Row
DB Straight-leg Deadlifts
20-50 DU’s or SU’s

MOD (20:00 CAP)
Pull-up Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

WOD
Conditioning
12-9-6-3-6-9-12
Deadlift 205/133#
30 DU’s after each set


Rx+ = 225/153#, 50 DU's

Wednesday, December 17, 2014

Thursday, December 18, 2014

12 Days of Christmas WOD is coming next week! Also, there will not be any afternoon classes on Christmas Eve (closed after the lunch WOD), we'll be closed Christmas Day and have a full schedule the day after Christmas.

Nate practicing Muscle-ups with a medball!

Arm/Leg Swings
2 Rounds of:
10 Push-ups
15 Air Squats
20 Ab-mat Sit-ups

WOD
Conditioning
CrossFit Open 12.1 Workout
7:00 AMRAP
Burpees to 6” Target

Rest 5:00, then:

12:00 EMOM
Even: 100m Sprint
Odd: 16 1-arm KB/DB Overhead Walking Lunge, 44/26 (8/side)
Rx+ = 53/35#

PMOD
Mobility
Special Birthday wishes go out to one very special lady, Maureen Tefft. We hope your day is filled with nothing but happy memories, hopefully starting with a great WOD here at CrossFit Beaufort. :) See you soon!!!