September 2011

ACP!

 WOD 9/30/11 For Time: 800m Run 50 Pull-Ups 50 Push-Ups 50 Sit-Ups 50 Air Squats 800m Run 30 Front Squats (95/65)   We’re so proud of Sheree, Serennah, and all the other CFB’ers who stepped

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Final Push

 WOD 9/29/11 Max Back Squat – 10 minute time limit   Max Hang Clean – 10 minutes time limit   “Jonestown Sprint” 20-10 Push Press (65/45) Burpee Pull-Ups   All of the free spots for

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Big Joe

 WOD 9/28/11   As Fast As Possible: 10 –> 1 Toes To Bar Thrusters (95/65)   Cash Out: AMRAP in 10 minutes: 200m Row (sprint) alternating with a partner   We have 7 free spots

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News Flash!

 WOD 9/27/11 AMRAP in 20 minutes: 10 Kettlebell Swings 10 Wallball 5 Ring Dips 5 Deadlifts (275#/185#)   Channel 6 news will be filming at CFB live tomorrow morning during the 6am class. If you

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CASA 5K (And CFB WOD)- October 15

The WOD for Saturday, October 15 is a 5k Run! The race starts at 8am at Hollywood Theaters in Parkdale Mall. CFB is trying to get a group together to run this race for a

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CFMC Competition = Success!

 WOD 9/26/11 “Task Priority Fight Gone Bad”   3 Rounds, each for time: 20 Wallball (20#/14#) 20 Sumo Deadlift High Pull (75#/45#) 20 Box Jumps (24″/20″) 20 Push Press (75#/45#) 20 Calorie Row   rest

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Until I Awake

 WOD 9/23/11 As Fast As Possible: 1 x 800m Run 2 x 400m Run 3 x 200m Run Rest 1:1 Cash Out: 50 Push-Ups & 50 Dumbbell Push Press (45/30) You can break up the

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Shhhhhhhhhhhh

  WOD 9/22/11 AMRAP in 2 minutes: Lunges with barbell (95/65) rest 1 minute AMRAP in 2 minutes: burpees Tabata Mash-Up Pull-Ups Power Cleans (95/65) Tabata is 8 rounds of 20 second of work, followed

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A Stroll Through The Woods

 WOD 9/21/11 Snatch 1-1-1-1-1   “Erin” AMRAP in 10 minutes: 5 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Double Unders   Don’t forget to email neal@crossfitbeaumont.com and stefan@crossfitmidcounty.com to get signed up for the

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See you soon

 WOD 9/20/11 Deadlift 10-10-10-10-10  All sets will be done with roughly 65-75% of your one rep max.   3 Rounds: 7 1-Arm Dumbbell Snatch (heavy) 14 Wall Ball (20/14) 21 Push-Ups 200m Run

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