Saturday, April 30, 2016

Sending an extra special Happy Birthday wish out to Isaac McKay today from your extended family here at CrossFit Beaufort.....Hoping your day is filled with lots of love, laughter, and "YEP" BIRTHDAY BURPEES...

 So, for time you complete one burpee for every year you are old. Trust me, it gets harder each year!!! 
ENJOY YOUR DAY!!!

Friday, April 29, 2016

Saturday, April 30, 2016

Come join us this morning at 9:00 a.m. for a Free "Trial" workout!!
Please arrive 10 minutes to meet the coaches!!
Arm/Leg Swings
2 Rounds of:
Run 200m
Straight-leg Deadlifts (empty bar)
Walking Lunges
Box Step-ups

WOD
Conditioning
"Miracle Mile"
Run 400m
25 Deadlifts 185/123#
100m Sprint
100m Walking Lunge
Farmers Walk 200m 53/35#
25 Box Jumps 24/20"
Farmers Walk 200m 53/35#
100m Walking Lunge
100m Sprint
25 Deadlifts 185/123#
Run 400m
Rx+ = 225/153#, 70/44#

PMOD
Mobility work
Stretch, foam roll, band work, etc...


Thursday, April 28, 2016

Friday, April 29, 2016


Free "Trial" workout tomorrow at 9:00 a.m.
Come check us out and bring a friend for double the fun!! 

Some GHD Sit-up fun...............
Arm/Leg Swings
2 rounds of:
5 Shoulder Press (empty bar)
10 Kipping Glides
15 Ab-mat Sit-ups
20 Walking Lunge

MOD (15:00 CAP)
“Curtis P”
1 Clean, 1 Lunge each leg, Push Press = 1-rep
Work up to a heavy single

WOD
Conditioning
Masters Tour 2016 Rx WOD#3
12:00 AMRAP
10 Burpee Box Overs (jump or step)
20 T2B
30 Cleans (power or squat)
40 Pull-ups
50 KB Swings
60 DU’s
Rx
30-44 all 24”, 155/105#, C2B, 53/35#, DU’s
45-54 24/20”, 135/95#, PU’s, 53/35#, DU’s
55+ all 20”, T2B or KTE, 115/75#, 53/35#, PU’s or RR’s x 2, DU’s or SU’s x 3

SCALED
30-44 24/20”, T2B or 2x Situps, 95/65#, RR or 100 Air Squats, 53/35# Russian, 60 DU’s or 2x SU’s
45-54 all 20”, T2B or 2x Situps, 95/65#, RR or 100 Air Squats, 53/35# Russian, 60 DU’s or 2x SU’s
55+ all 20”, T2B or 2x Situps, 65/45#, RR or 100 Air Squats, 35/18# Russian, 60 DU’s or 2x SU’s