CrossFit Beaumont

Riddler

Posted on June 17, 2013

WOD 6/18/137281_10151628149847845_45727151_n

 

400m Time Trial

 

AMRAP in 8 minutes:

200m Run

5 Deadlift (225/155)

 

Rest 5 minutes

 

AMRAP in 5 minutes:

100m Run

5 Front Squats (135/95)

 

Rest 5 minutes

 

AMRAP in 3 minutes:

15 Double Unders

5 DB Push Press (45/30)

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Squatterday

Posted on June 16, 2013

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WOD 6/17/13

Overhead Squat 5-5-5-5-5  All sets at 70-80% of your max

 

One set of max rep Overhead Squats at Body Weight - The goal is 15 reps; scale as neccessary

 

AMRAP in 10 minutes:

15 Russian Swings (55/35)

10 Wall Ball (20/14)

5 Burpees

 

CrossFit Kids summer camp starts tomorrow at 10am!  Please make sure to be here early so you can fill out a waiver for each child, and bring a water bottle for them.  Kara can’t wait to meet all of our future firebreathers!

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Twilight Zone

Posted on June 13, 2013

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WOD 6/14/13

5 Rounds:

10 Front Squats (155/105)

10 Pull-Ups

10 Dumbbell Lunges/leg (45/30)

10 Dumbbell Push Press (45/30)

50 Double Unders

 

25 minute cut-off

 

Cash Out: 4 sets of 30 second sprint on the C2 Rower

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Flat Back Bar Close

Posted on June 12, 2013

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6/13/13

Deadlift 3-3-3-3-3

All sets at 75-85% of your max

 

AMRAP in 5:

3 Deadlift (225/155)

15 Double Unders

 

Immediately followed by

 

3 Rounds:

400m Run

10 Hang Power Clean (135/95)

 

Use the same bar for the deadlifts and cleans.

 

Cash Out: Run or Row for 5 minutes

 

Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

 

There will be no stretching class this Saturday. We will have our Members Only CrossFit Class at 10am and our free class at 11am.

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Stay Calm & CrossFit

Posted on June 11, 2013

WOD 6/12/1312374_10151628153782845_1805195410_n

Clean & Jerk - Find a 1 rep max

 

Every 30 seconds for 3 minutes: 1 Clean & Jerk (shoot for 70-80% of your max)

 

With a 12 minute cut-off:

15-10-5-10-15

Box Jumps (24/20)

Med-Ball Sit-Ups* (20/14)

 

*From sit-up position medicine ball touches above your head then below your feet

 

Cash Out: Max burpees in 60 seconds

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

 

There will be no stretching class this Saturday. We will have our Members Only CrossFit Class at 10am and our free class at 11am.

 

Filed under: WOD 5 Comments

Power Up

Posted on June 10, 2013

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WOD 6/11/13

Dead Hang Pull-Ups 5-5-3-3-1-1-1

 

AMRAP in 20 minutes:

200m Run

7 Deadlifts (225/155)

14 Wall Ball (20/14)

21 Double Unders

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

 

There will be no stretching class this Saturday. We will have our Members Only CrossFit Class at 10am and our free class at 11am.

Filed under: WOD 5 Comments

Wall Flower

Posted on June 9, 2013

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WOD 6/10/13

Back Squat - Find a 3 rep max Then complete two more sets at 80-90% of your 3RM

 

AMRAP in 8 minutes:

10 Pull-Ups

10 KB Swings (55/35)

10 Push-Ups

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

Filed under: WOD 6 Comments

Shin Guard

Posted on June 6, 2013

WOD 6/7/1321285_10151664294112845_129767609_n

Max Height Box Jump

 

"Heavy Fran"

15-12-9

Thrusters (135/95)

Weighted Pull-Ups (45/25)

 

If you can't do weighted pull-ups just scale to a more difficult band. Try to make your thrusters slightly heavier than you would normally.

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

Filed under: WOD 7 Comments

Holt

Posted on June 5, 2013

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WOD 6/6/13

Squat Clean - Find a 1 rep max

 

AMRAP in 3 minutes:

3 Clean & Jerks (135/95)

3 burpees

 

Rest 3 minutes

 

AMRAP in 3 minutes:

5 Toes To Bar,

15m Broad Jumps

 

Rest 3 minutes

 

AMRAP in 3 minutes:

10 Push-Ups

15 Air Squats


We've changed the dates for our CrossFit Kids summer camp. We will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

Filed under: WOD 8 Comments

Step Ahead

Posted on June 4, 2013

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WOD 6/5/13

3x400m Sprints - Rest about 3-4 minutes between each effort

 

For Time:

5 Rounds:

5 Burpees

5 Deadlift (275/185)

Immediately followed by

5 Rounds:

3 Squat Cleans (135/95)

20 Double Unders

 

Use the same barbell for both workouts, just pull the weight off.

 

We've changed the dates for our CrossFit Kids summer camp. We will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

 

Filed under: WOD 2 Comments