September 2010

Dangeresque

WOD 10/1/10 Press 5-5-5-5-5 10 Rounds: 100m Run 7 Pull-Ups 7 Burpees Post Press loading and time to comments. What does everyone think of the logo for the CFB Showdown? Thanks to Xulab Design Studio

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Our Fun Isn’t Fun

WOD 9/30/10 Overhead Squat 5-5-5-5-5 6 Rounds: 10 Kettlebell Snatch Right Arm (53#/35#) 10 Kettlebell Snatch Left Arm 10 Alternating 1-arm KB Swings (53#/35#) 10 Goblet Squats

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Take It Easy

WOD 9/29/10 “Fight Gone Bad” 3 Rounds: 60 seconds per station for max reps Sumo Deadlift High-Pull Wall Ball (20#/14#) Box Jumps (20″/16″) Push Press (75#/45#) Row (calories) Rest one minute between each round. Post

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Swagger Like Us

WOD 9/28/10 Back Squat 5-5-5-5-5 Outdoor AMRAP in 15 minutes: 200m Run 10 Deadlifts (225#/155#) 20 Push-Ups

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Bruises

WOD 9/27/10 Max Pull-Ups AMRAP in 10 minutes: 5 Thrusters (95#/65#) 10 Burpee Box Jumps 15 Knees To Elbows Email neal@crossfitbeaumont.com if you would like to volunteer to help out with the CFB Showdown. We

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Creep

WOD 9/24/10 “Bear Complex” 7 Sets of 3 for Max Load Power Clean Front Squat Push Press (from front to back) Back Squat Push Press (from the back to front) Rest as needed between sets.

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Drive ‘Em Crazy

WOD 9/23/10 5 Rounds: Deadlift 3 Reps Max Handstand Push-Ups Rest as needed between sets, increase/decrease deadlift load. Record weight and reps for each round. Want to do a team competition? Sign Up for CrossFit

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All Star

WOD 9/22/10 Thruster – Find your 1Rep Max 5 Rounds: 10 Dumbbell Press 25 Double Unders

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9211988

WOD 9/21/10 “Tabata This” Tabat Squat Tabata Row Tabata Sit-Ups Tabata Push-Ups Tabata Pull-Ups Tabata means 8 rounds of 20 seconds of work followed by 10 seconds of rest (therefore exactly 4 minutes at each

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HSPU

WOD 9/20/10 15 Rounds: 1 Snatch (135#/95#) 2 Handstand Push-Ups Do you have a subscription to the CrossFit Journal? If not then sign up now! CrossFit Journal Also check out “The Paleo Solution” by Robb

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