Friday 7/1

WOD 

For Time

30 push jerk 115/75

30 pull up

20 push jerk

20 pull up

10 push jerk

10 pull ups

Monday, July 4th, we will only have one class at 9:00am!! Have a safe holiday!!

Thursday 6/30

"Bring a Friend Day"

Solo or partner up with your friend

16 rounds

90s on 30s off:

A: 15 KBS 70/53 + 30 DU
B: 20 wall ball + AMRAP 50m shuttle run

So, you'll do as many rounds of A as you can in 90 sec, then you'll do 20 WB and then Amrap 50m shuttle runs in the remaining time until 90 sec.  You will do each 8 times.

Wednesday 6/29

WOD 

Back Squat 5 X 3 climbing

Back Rack Reverse Step Lunge 3 X 20

Tuesday 6/28

Wod

It snuck up on me.. It really did.. But we have been open for two years now!! We could not be more thankful for the community that we have!! You guys are awesome.. You really are!!

"The Opener"

Find a partner and storm through as fast as possible 

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

Monday 6/27

WOD 

Amrap 12

12 C2B Pull ups

8 Deadlift 245/155

12 HSPU

8 Deadlift 245/155

Scale for HSPU today will be 3 wall walks

Friday 6/24

"Cindy"

Amrap 20

5 pull ups

10 push ups

15 squats

Push ups must be touch n go, no resting on the floor. Chest must tap the floor then come to full extension. 

Thursday 6/23

Strength:

We will take 15 min to find a max snatch for the day

For time: 

18 Snatches, 60% 

Run, 200 m 

15 Snatches, 65% 

Run, 200 m 

12 Snatches, 70% 

Run, 200 m 

9 Snatches, 75% 

Run, 200 m 

6 Snatches, 80%

Run, 200 m

Percentages will be based off today's max snatch

The percentages don't have to be exact, get it close

NBCF competitors

Squat Snatch

Wednesday 6/22

Skill

Tabata

Double unders

Abmat sit ups

WOD

5 RFT

15 KBS 53/35

10 burpees

Tuesday 6/21

WOD 

Back Squat 

5 X 5 climbing

Front Rack Walking Lunge

3 X 20

Each set should be challenging, each set should be a grind!!

Monday 6/20

Amrap 12

50 Sumo Deadlift High Pull 53/35

50 Shoulder to Overhead 135/95

50 Wallballs

50 Box Jump 24/20

Friday 6/17

WOD 

Alternate completed rounds with a partner

20 wallballs 20/14

15 push ups

Box Notes:

We have a bunch of members competing Saturday morning at CrossFit Beaumont. Come out support!!

Thursday 6/16

"Bring a Friend Day"

All classes are free today!!

Wod 

5 rounds

Run 400m

21 KBS 53/35

12 Pull Ups

Rest 1:30

Wednesday 6/15

Awesome job by everyone on the WOD yesterday!! We had 70 people come out and participate in the longest WOD we have ever done in class. That says something!!

WOD 

Tabata - KBS 53/35

Rest 

Tabata - Abmat Sit ups 

Score is the least number of reps completed in any interval

Tuesday 6/14

We put some good thought into programming workouts. There is a specific goal that we are trying to accomplish and we vary things throughout the week accordingly.  However, every now and again the time comes when you do a workout for a different reason. Sometimes it doesn't exactly fit into what your trying to do as a whole but you do it because it is the least that you can do. Today is one of those days. In light of the recent events that occurred in Orlando and in honor of those men and women who fight to protect us everyday, we will do the following workout.

In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

1775

Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200m.
Return to the plates and then carry one plate 200m. 
Retrieve the second plate, carry it 200m and reload the barbell for the next round.

We will do at least 45 min of the amrap and we will allow you to finish if you have time.

Monday 6/13

Skill

Squat Snatch

WOD 

5 RFT 

6 squat snatch 

12 bar facing burpees

Rx 145/95 - Scaled 115/65

Friday 6/10

Amrap 20

200m run

15 target burpees

40 double unders

100m farmers carry 53/35

Please take the time to read this article, it highlight many of the things we talk about daily!

http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf

Thursday 6/9

Wod - Partner

Split reps as desired

For Time

75 Cal Row

50 Clean and Jerk 135/95

75 Wallballs 20/14

25 Clean and Jerk

50 Wallballs

Wednesday 6/8

Weightlifting Wednesday

Strength

Front Squat 2 X 10 climbing

Front Rack box step up 

20" 

3 X 10

Tuesday 6/7

WOD 

Amrap 10

2,4,6,8,10,12..

Pull ups - chest to bar if possible

Box jumps 24/20

HSPU

Climb the ladder as high as possible in 10 min

Monday 6/6

WOD 

5 rounds each for time

Start a new round every 5 min

400m run

10 hang power clean 155/105

10 front squat

Friday 6/3

Strength

Find a Max thruster from the ground

Wod

Emom x 10

3 thruster at 75 - 85% of today's Max

Emom x 10

3 Deadlift at 70 - 80%

Thursday 6/2

"Bring a Friend Day"

WOD 

5 rounds

:40 on :20 off

A. DB snatch 50/35

B. Walking lunge

C. Double unders

Alternate through the movements, score is least amount of reps for each exercise