Friday, April 24, 2015

Saturday, April 25, 2015

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

Cody working on his mobility with some Squat Therapy!
Arm/Leg Swings
Run or Row 400/500m
2 Rounds of:
10 Up/Downs
10 Wall Squats
10 DB Press

WOD
Conditioning
Partner WOD
50 Front Squats 45/33#
Then load the barbell 95/63#
400m Barbell carry
50 Situps
400m Barbell carry
50 Lateral Hops over the bar
400m Barbell carry
Then unload the barbell
50 Push Press 45/33#
Rx+ = 95/63# (F. Squats), 135/93# (carry), GHD's, Box Jumps, 95/63# (Push Press)

In teams of two, once the WOD starts the barbell can only be put down for the sit-ups and lateral hops. Any other time will result in a 5 burpee penalty for each partner, each time.

PMOD
With remaining class time, work on a skill of your choice

Thursday, April 23, 2015

Friday, April 24, 2015

Team Beaufort will be having a fundraising carwash today from 3-7:00 p.m. at Advance Auto on Robert Smalls Pkwy! If you have a chance please stop by and show your support!
 CrossFit ladies hitting a run!
Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 DB Straight-leg Deadlift
15 Ab-mat Sit-ups
20 Walking Lunge

WOD
Conditioning
4 rounds of:
in 5:00, Run 250m and then AMRAP the following couplet:
15 Russian Kettlebell Swings (53/35#)
10 HR Push-Ups
Rest exactly 3 min. between sets
Rx+ = 70/53# and 5 HSPU

PMOD
Weightlifting
10:00  EMOM Snatch (full), ascending in weight.

Wednesday, April 22, 2015

Thursday, April 23, 2015

If you are doing "team" training this Saturday, we'll be opening the box at 8:30 a.m. so you can finish around 10:00 a.m. Afterwards we'll be heading to Columbia to cheer on Korey in his "grid" match. You're welcome to attend with us!!!!! The regular WOD will still be kicking off at 9:00 a.m.

Fire day at BA's Fun Functional Fitness. Special thanks to Coach Jennifer!!!
Arm/Leg Swings
250m Run
2 x 10 of::
Shoulder Dislocates
OHS
Kipping Glides

MOD
Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.  Record meters for each interval.  Competitors  Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

WOD
Conditioning
10:00 AMRAP
3 Thrusters 95/63#
3 Pull ups
6 and 6
9 and 9
12 12 etc as far as possible
Rx+ = 115/78#

PMOD
100, 200 or 300 Ab-mat Sit-ups
or
100, 75 or 50 T2B’s
or
75, 50 or 25 GHD Sit-ups