Month: March 2011


WOD 4/1/11 Mixed Body weight Pulling 5-5-5-5-5 We will do deadhang pull-ups, pullups on the rings, on the rope, holding the bar perpindicular to your body, throw a towel over the bar and grip that, etc. We want you to get as creative as possible. As Many Reps As Possible in 2 minutes: Overhead Squats …

Herringbone Read More »


WOD 3/30/11 2 Rounds: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-Ups 400m Run 30 Box Jumps (24″/20″) 30 Wall Ball (20#/12#) Ever wonder what it’s like over at CrossFit Mid-County? If you’re a member here at CrossFit Beaumont and you’re coming to our classes regularly, you’re welcome to go check them out and drop in …

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Oh Snap

Here are some ladies who are a lot stronger than you (guys or girls) between 105-130#. Try to avoid what the first girl does. WOD 3/29/11 Weighted Push-Ups 7-7-7-7-7  (Make these more difficult by elevating your feet, using parallettes, using rings, or adding a vest. “Let’s Row” 500m Row w/ Damper at 10 500m Row …

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WOD 3/28/11 Dual Kettlebell Front Squats 10-10-10-10 (Hold one kettlebell in each arm in the rack position) AMRAP in 4 minutes: 5 Burpees 7 Thrusters (135#/95#) Rest 2 minutes Repeat for total of 4 rounds

Chi Chi

WOD 3/23/11 Deadlift – Find your 1 rep max 21-15-9 Sumo-Deadlift High Pull (95#/65#) Overhead Squat (95#/65#) Post deadlift weight and met-con time to comments.


WOD 3/22/11 10 Rounds: 5 Burpee Box Jumps (24″/20″) 10 Kettlebell Swings (53#/35#) Post times to comments. Did you do the workout last Thursday? (It was double unders and power snatch). If so compare your scores to people across the globe or in our region. Check out the CrossFit Games Leaderboard.


WOD 3/21/11 Overhead Squat – Find your 1 rep max Front Squat – Find your 1 rep max Back Squat – Find your 1 rep max Refer to 2/14/11 & 11/19/10 for past results. This is the last week of our strength cycle. We’ve already seen some huge PR’s the past couple of weeks. We …

Illuminated Read More »