Monday, December 8, 2014

Wednesday is the last day to sign up to participate in the games at the Christmas Party this Saturday.  We need to make sure we have enough supplies for everyone. Make sure you have a partner because if we provide one it's anything goes... Reminder: This an adult only party. Our Anniversary Party is for the whole family and our CrossFit Kids have their own Christmas party. Spouses and/or significant others are welcome.

***January 31st we will be hosting an Olympic Weightlifting competition. This will be for all levels of lifters, so plan on hitting some new PR's... 
***February 7th is the date for our "My Bloody Valentine" competition. There will be 3-4 WOD's with Rx and Scaled divisions.  This is a CrossFit Beaufort competition, however if your spouse or significant other is not a member, they can be your partner. Please don't ask about your mother-in-law, cousin, sister, brother, next door neighbor or a homeless guy/gal. This is a "closed" competiton.


Nate working back up the chipper in WOD #3 at the Augusta Winter Throwdown!

Arm/Leg Swings
250m Row
2 Rounds of:
10 Shoulder Dislocates
10 OHS
10 Push-ups

MOD
Strict Press
5-5-5-5-max reps
Use the same weight from last week’s 5x5 across

WOD
Conditioning
“AWT .5”
20:00 AMRAP
20 Calorie Row
10 Pull-ups
20 OHS
20 Hanging Knee Raises
20 HR Push-ups
20 WallBalls
Once you complete 20 Wallballs, start your next round with Wallballs and work back up. So you will actually complete 40 Wallballs, then 20 HR Push-ups, 20 Hanging Knee Raises, etc. zIf you complete the 20 Calorie Row, your next round begins with 20 Calorie, so you’ll complete a 40 Calorie Row.
Rx+ = 25 Calories, 5 Rope Climbs, 25 OHS 95/63#, 25 Toes 2 Rings, 25 HR Push-ups, 25 Wallballs 20/14#

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