Wishing a very Happy Birthday to Tyler today. Hope this day brings you very special memories. Enjoy your day!!!

Wednesday, June 19, 2013

Great job everyone on yesterday's WOD!! 

We had an awesome CrossFit Kids class yesterday!! 

See you kids back on Thursday!!

Rx Team flipping 650# "Baby"!!!!!!

Arm/Leg Swings
Samson Stretch L&R
250m Run
2x10 of:
Walking Lunge
          
MOD (15:00 Cap)
Snatch Practice

WOD
Conditioning
For time:
15 Power Snatches (Pick your load)
 400 m Run
30 Front Squats (same bar)
 400 m Run
45 Deadlifts (same bar)
 400 m Run
Rx+ = run 550m instead of 400.

Tuesday, June 18, 2013

Here is a rundown from this past weekend; Connor 3rd place Teen Male; Heidi, Heather, Nate C., Charles 5th place Rx Team; Melissa M. 8th place Scaled Female; Justin 19th place Rx Male; Josh 26th place Scaled Male; Julie DNF (Injuried) Scaled Female.

What a great performance by everyone! Connor was solid throughout every WOD! Melissa just missed making the Champion's WOD by losing out on a tie-breaker.  Julie had some really good performances until she was taken out by the jump rope. The Rx Team took a 1st and 2nd place out of their 4 WOD's!  Justin had some awesome deadlifts with blood streaming down his forehead!  Josh shredded the Clean Ladder in by far the largest group of competitors!  And finally, our scaled team laid it all out and took 2nd place in the Scaled Division!!!!!!

                                             Danielle, Kate, Amilcar, & Allen, 2nd Place Scaled Team

(center,Team Manager, Nate S.)

Allen would like to thank all the athletic supporters that came out to cheer for their fellow athletes!! 

Arm/Leg Swings
250m Row
2x10 of:
DB Straight-leg Deadlift
DB Thrusters
Ab-Mat Sit-ups

MOD (15:00 Cap)
Clean Practice

WOD
Conditioning
10:00 AMRAP
25 DU's
15 Wallball (20/14#)
5 Pull-ups (Strict if you have them)

Rx+
50 DU's
15 Wallball (20/14#)
5 MU's/3 MU's for ladies
No scaling up to Muscle Ups unless you are doing Rx+ which is DU, not singles

Monday, June 17, 2013

Congratulations and job well done to everyone that competed in the " I Can Games" this pass weekend. A big shout out to Conner (Teen), Melissa M. & Julie (Scaled Female), Josh (Scaled Male), Justin (Rx Male), Danielle, Kate, Amilcar, and Allen (Scaled Team), and Heidi, Heather, Nate C., and Charles (Rx Team).  I'll have more detailed info tomorrow!! Hope everyone had a great Father's Day!!!!

                                                                                                      Connor giving it his all!
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Good Mornings
OHS

MOD (15:00 Cap)
OHS
3-3-3-3-3

WOD
Conditioning
5 RFT
5 Deadlifts (225/133#)
  10 Barbell Push-ups
    15 Air Squats

For Rx+ use 
5 Deadlift 275/173#
  10 Ring Push-ups
    15 Weighted Squats 45/25(hold out front)

Saturday, June 15, 2013

Happy Birthday Jennifer W. from all of us here at CrossFit Beaufort. You will be missed at the I-Can Games, but hope you are getting to do something extra special for your birthday!!!

 
Closed today!! 

Come out to Chaplin Park/Burkes Beach and support your fellow athletes competing in the "I Can Games!!!

Friday, June 14, 2013

Good Luck to all you athletes competing tomorrow!!! 

I'll be in Chicago, but I'll definitely be thinking about everyone and cheering you on from the Windy City!!!

Bro & Sis ready to take on the "I Can Games"!!

Arm/Leg Swings
250m Row
250m Run
2x10 of:
Shoulder Dislocates
Good Mornings
DB Thrusters
       


WOD
3:00 Max Row for Calories
Rest 1:00
3:00 Max Thrusters

- Rest 3:00

EMOM for 7:00
3 P. Snatch + 3 OHS (75/53#)
Scale up 95/63# or 135/93#

-Rest 1:00

Run 800m

Thursday, June 13, 2013

 Happy Birthday Ashley Hendrix from all your crazy new-found friends at CrossFit Beaufort. Hope you have some really special plans to celebrate your day!!!

Reminder: We are closed this Saturday for "I Can Games"!!

Charlotte about to get pulled over!!!

Arm/Leg Swings
500m Row
2 Rounds of:
10 Wall Squats
10 KB Swings (light)
20-50 DU's


MOD
Pull-ups  (12:00 Cap)
Weighted Pull-ups, Strict Pull-ups, Negatives, etc.

WOD
 400m Run
  30 SDHP (85/53#)
   30 Burpees
    30 Front Squats (85/53#)
     20 Lateral Burpees
      30 S2OH (85/53#)
       10 Bar-facing Burpees