Short Years

Thanks to Kill Cliff for sponsoring our CrossFit Combine!

WOD 5/18/12

"Kelly"

5 Rounds:

400m Run

30 Wall Ball (20/14)

30 Box Jumps (24/20)

Generator^

WOD 5/17/12

Rope Climb Skill Work -5 Minutes:

Weighted Dead Hang Pull-Ups 3-3-3-3-3

7 Rounds:

7 Front Squats (165#/105#)
7 Chest to bar Pull ups (kipping is allowed)

Who is planning on participating on the CrossFit For Hope fundraiser on June 9 at CF Lumberton?

Second Floor

WOD 5/16/12

Back Squat

1x4 @75%

3x4 @80%

Rest 2 minutes between each set

3 Rounds:

10 Deadlifts (275/185)

50 Double Unders

Conjugate

WOD 5/15/12

5X3 Push Press – heavy, rest 60 seconds between each set

Tabata Burpees

Rest 2 minutes
Tabata Power Cleans 155/105#

For total reps.

Cooldown- Handstand variations

work on kicking up on the wall, handstand holds, shoulder touches, straddles on the wall and walks, whatever is challenging for you.

 
Read up a little bit about our recent programming and the programming for the next six weeks. Avoid the FAQ...

CrossFit For Hope

CrossFit Lumberton will be hosting a very special event on Saturday, June 9. It is called “CrossFit For Hope” and is a fundraiser for St. Jude Children’s Research Hospital. The goal is for all the CrossFit gyms in the nation to raise 1.7 Million dollars (one day’s operating cost for the hospital). You can help by clicking on the link in the upper right hand corner of our website (the wagon) and signing up to donate, or have others donate through you. Let’s see how much money CrossFit Beaumont can raise!!! CrossFit Lumberton will be hosting a special WOD on the 9th called “Hope” that will be part a friendly competition between all he local CrossFit gyms in SE Texas! Members from all over our area will be coming to compete and then hang out as a “family” afterwards. We really want you to participate by competing and helping us raise money for childrens cancer research. If CrossFit has changed your life, pay it forward by helping to change the lives of others.

Toughen Up

WOD 5/14/12

Back Squat:

1X6 @ 70%

1X6 @ 80%

1X3 @ 90%

1X2 @ 95%

rest 2 min. between each set.

4 Rounds for Time:

200m Pinch Grip Plate Carry 25#/10# (each hand)
15 Strict Pullups
20 Pushups (hand release)
30 AbMat Situps

Balance

WOD 5/11/12

12 Min to Est a 2RM Snatch Balance

Bar starts behind the neck in the jumping position.

Pop the bar off your shoulders and drop into a full overhead squat.

8 minute AMRAP of:

7 Overhead Squats 115/75#
14 Toes To Bar
21 KB Swings 55/35

Tomorrow at CrossFit Mid-County we will be doing the "CrossFit Total" - Your max Deadlift, Back Squat, and Press added together. Be there at 12. As always we will be having our stretching class at 9am in Beaumont, followed by the members class at 10 and free class at 11.

Fitter

WOD 5/10/12

Back Squat

1x4 @ 70%

1x4 @ 75%

1x4 @ 80%

1x4 @ 85%

Rest 2 minutes between each set

5 Rounds for total reps:

1 minute Max Effort Overhead Squats (95/65)

Rest 30 seconds

1 minute Max Effort Ring Dips

Rest 30 seconds

Two Dollar Bill

Clayton recently completed a 42'' box jump. Not too bad for a big guy!

 WOD 5/9/12

15 minutes Snatch technique work from the hang. If your form looks good continue to add weight. If form breaks down (not achieving full hip/knee extenion, don't catch bar with elbows locked out, bar getting away from the body, bending arms early, not landing on heels, feet too wide, etc) remove weight.

 
10 minute AMRAP of:

15 Over-the-box Burpees (20/16)
20 KB Push Press 55/35 (10L/10R)

Starting this week CFB and CFMC will be following the same programming. We are excited about the next couple of months!

Outlaw

Congrats Steph on Winning the Combine on Saturday!

 WOD 5/8/12

Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2 min. between each set.

 
5 Min AMRAP of Double Unders
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B

*Notes: Each AMRAP should be completed with no rest between.