NorBeau Crossfit: June 2014

Monday, June 30, 2014

Tuesday 7/1

1) Gymnastics
EMOM10
Odd: ring dips 5-10
Even: HSPU 5-10

2) For Time
40 Wall balls
35 KB SDHP
30 Box jump over
25 Deadlift
30 Box Jump over
35 KB SDHP
40 Wall balls

Opening day warm up!

Sunday, June 29, 2014

Monday 6/30

1) Back squat 7 x 5

2) Amrap10
7 Thrusters @ 75/55
7 pull ups
7 burpees

Kids area at NorBeau

Thursday, June 26, 2014

Friday 6/27

1) Pull ups / C2B - 7 x 6

2) For Time:
9-15-21
Power Clean @ 135/95
HR Push ups

Wednesday, June 25, 2014

Thursday 6/26

1) Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

2) 4 rounds for Max Reps:
1 min wallball 20#/14#
1 min burpees
1 min double unders
1 min rest

Rain or shine!!

Tuesday, June 24, 2014

Wednesday 6/25

1) Deadlift 7 x 3

2) 3 rounds
100m run
Rest
200m run
Rest
300m run
Rest

"Opening Day" warm - up

Monday, June 23, 2014

Tuesday 6/24

As many rounds as possible in 10 min of:

15 Front Squat 135/95 115/75
30 Abmat sit ups
45 Double Unders

Jase is helping get the floor ready!!

Sunday, June 22, 2014

Monday 6/23

1) Fundamental Movement Practice
EMOM10
Odd - 15 to 25 air squats
Even - 4 strict press

2) For Time
21-15-9
KBS @ 70/53 53/35
Pull ups
400m run after each set

Saturday, June 21, 2014

Friday, June 20, 2014

Saturday 6/21

"The Opener"
Teams of two. Runs are completed together. One partner works and one rests on each exercise. Workout is finished when both athletes finish the last run.

For Time:
200m run
100 mountain climbers
200m run
80 air squats
200m run
60 burpees
200m run
40 push ups
200m run
20 v-ups
200m run

20 min time cap

"The competition is with yourself!"

Thursday, June 19, 2014

Alright guys our first wod is tomorrow and all are invited!! We are located right off of Eastex Freeway at the Tram Rd exit. There are several metal buildings there and we are the dark brown one. Hope to see a lot of faces!!

Saturday June 21 @ 10:00am

10975 A Eastex Freeway
Beaumont, Tx 77708