Merry Christmas CFB!

WOD 12/23/11

Press 5-5-5-5-5  All sets at roughly the same weight (65-75% of your max)

Keep rest between sets under 2 minutes.

AMRAP in 12:

15 KB swings (55/35)
5-10-15-20m Shuttle run

We will be closed Christmas Eve and Christmas Day.  On December 23 we will have no 6pm class. December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

Just A Normal Christmas Card

Christmas Card Caption Contest in the comments

 WOD 12/22/11

Snatch - Find your 1 rep max. Get in at least 5 heavy reps

AMRAP in 9 Minutes:

5 Overhead Squats (50-60% of your max)

200m Run

Cool Down: One set of max Overhead Squats at the weight you used for the workout.

We will be closed Christmas Eve and Christmas Day.  On December 23 we will have no 6pm class. December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

New Year Special

Having Fun At CFB!

For the first two weeks of January we will be offering two free classes Monday thru Friday at 11am and 8pm (Except on Fridays we will only have the 11am). We will also have our free class on Saturdays at 11am. These classes will be open for anyone who wants to try out CrossFit Beaumont and really get an idea of what it's like to train with us on a weekly basis. People of all fitness levels can attend. All of the movements are scalable to any athlete and we can modify workouts if needed. If you're coming to us with a previous injury don't let that stop you; we will work around your current abilities.

BUT WAIT, THERE'S MORE! For those athletes that attend 5 or more classes during those two weeks you will receive half off of your On-Ramp cost. That's right, the more you come the better! If you attend four classes or less you will not get the discount so be sure you come to as many classes as possible if you plan on joining after the two weeks is up. If you have any questions call us at 409-651-5679 or email us at neal@crossfitbeaumont.com

Candle In The Window

GHD Sit-Ups

 WOD 12/21/11

Deadlift 5-3-3-1-1-1

10!

Goblet Squats (Heavy)

Dead Hang Pull-Ups

Cash Out: 800m Run

We will be closed Christmas Eve and Christmas Day.  On December 23 we will have no 6pm class. December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

Rockin’ Around The Christmas Tree

Clay & Holly at The Christmas Party

 WOD 12/20/11

Power Clean - 5 Sets of 2 at 80-90% of your max.

"Power" denotes that you catch the bar above parallel in the squat.

3 Rounds:

3 Hang Power Cleans (75% of max)

10 Burpees

Cash Out: Max Turkish Get-Ups in 7 minutes (45/30# DB) Switch arms as desired. Score is total number of reps completed. Must return to the ground for the rep to count.

We will be closed Christmas Eve and Christmas Day.  On December 23 we will have no 6pm class. December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

Three Decker Sauerkraut & Toadstool Sandwich

Gotta see the ear on the side

 WOD 12/19/11

Dynamic Effort Back Squat 6-6-6-6

Focus on speed - Explode out of the bottom and don't pause at the top. If you have to pause during a set then you are going too heavy. All four sets should be 50-60% of your max.

AMRAP in 7 minutes:

7 Toes To Bar

7 Dumbbell Push Press (45/30)

Cash Out: Standing Sled Pull (70/45) from wall behind pull-up rack to bay door and back for time.

For this movement you will wrap one end of the sled strap through itself and only have one length of strap. You will walk the strap out as far as it will go then you will plant your feet and pull the sled to you, once it gets there you walk it out again and continue to pull it towards you and repeat until you've pulled it across the gym. The sled only moves when your feet are stationary.

We will be closed Christmas Eve and Christmas Day. On December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

Drummer Boy

If you didn't make it to the party you missed an awesome time!

 WOD 12/16/11

Push Jerk - 5 sets of 1 at 80-90% of your 1 rep max (start from racks)

If you don't know your max then work up to a heavy weight and complete 5 heavy singles.

For Time:

500m Row

30 Goblet Squats (55/35)

30 KB Swings

30 burpees with a 12" jump (do burpees underneath a pull-up bar 12'' above your reach)

30 Toes To Bar

TODAY IS THE LAST DAY TO BRING A TOY!

We will be closed Christmas Eve and Christmas Day. On December 26th we will have classes at noon, 4pm (womens class), and 5pm. Classes will resume normally on December 27.

All I Want For Christmas

Is Another PR!

 WOD 12/15/11

2 Minutes at Each Station:

Hang Cleans (95/65)
Muscle-Up, Jumping/Assisted Muscle-Up, Or Dips
Sand Bag Get Ups
Box Step Ups (20"/16") (95#/65#)

 
30 sec rest in between exercises, Repeat for a total of two times at each station.
Score is total number of reps for each round.

This is the last week to bring a toy for Toys For Tots. Please bring one and put it under our tree! Thanks to everyone who has already brought gifts; we appreciate your generosity.

Rudolph

Conn's Crew

 WOD 12/14/11

Front Squat 7-7-7-7

"FRAN"

21-15-9

Thrusters (95/65)

Pull-Ups

If you have wrist issues with thrusters and or front squats then USE DUMBBELLS. Work out with intelligence, if something hurts then substitute or modify. Dumbbells are always an easy substitution for barbells.

This is the last week to bring a toy for Toys For Tots. Please bring one and put it under our tree! Thanks to everyone who has already brought gifts; we appreciate your generosity.

5 Golden Rings

All Dressed Up For Christmas Morning

 WOD 12/13/11

"The 12 Days Of CrossFit"

1 Clean & Jerk (155/105)

2 Handstand Push-Ups

3 Burpees

4 pull-ups

5 thrusters (45/33)

6 Box Jumps

7 Wall Ball

8 Toes To Bar

9 Push-Ups

10 Kettlebell Swings (55/35)

11 Turkish Get-Ups (35/18)

12 Muscle-Ups

The workout will be completed just like the song is completed.

This is the last week to bring a toy for Toys For Tots. Please bring one and put it under our tree! Thanks to everyone who has already brought gifts; we appreciate your generosity.