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WOD 131101 Front Squat/Back Squat 4 x 7/13 *from a rack, complete 7 Front Squats, then re rack and immediately do 13 back squats at the same weight. DO NOT REST WHEN CHANGING SQUAT POSITIONS. IF [...]

WOD 11/1/13   Jerk – Find a 1 rep max   AMRAP in 3 minutes: 5 bench press (135/75) 10 v-ups (on the bench)   AMRAP in 3 minutes: 10 kb swings (55/35) 5 burpees   AMRAP [...]

  NO 6:30 PM CLASS TODAY!!!! WOD 131031 Deadlift 3 Reps every minute for 10 minutes @ 70-80% “Grace” 30 Clean and Jerks (135/95) or “Isabel” 30 Snatch (135/95) [...]

WOD 10/31/13   800m Time Trial   Partner WOD: 70 Sit-Ups 60 Toes To Bar 50 hang squat cleans (135/95) 40 strict pull-ups 30 dumbbell burpees 20 hang squat snatch (135/95) 800m farmers [...]

                  I guess I would have to start out by saying that I’ve never been a self motivated person when it comes to exercise.  My job requires [...]

WOD 131030 NOTICE: There will NOT be a 6:30pm class tomorrow! Alternating Tabata Interval Pullup Holds (top of a pull-up) HS Holds 4 Rounds: 50 Air Squats 200m OH Plate Carry (45/25) 4 Wall Walks [...]

WOD 10/30/13 5 sets of sled pull down and back – add weight each set 40m sprint up ramp after each set   30 seconds on 30 seconds off: Back squat (185/125) Burpees Push ups Russian [...]

WOD 131029 Snatch Balance Find a heavy double, then… 4 sets of 2 at the above weight. 3 rounds Run 400m 20 Pull-ups 20 OHS (95/65) CrossFit Beaumont is hosting a mobility seminar on Sunday, [...]

WOD 10/29/13 Deadlift – 3 Reps every minute for 10 minutes @ 70-80%   For Time: 100 Goblet Squats (55/35) 100 Russian Twists Break up the reps any way   Cash Out: 5x100m Sprints [...]

WOD 131028 Front Squat/Back Squat 4×7/13 (65% of FS 1rm) *from a rack, complete 7 Front Squats, then re rack and immediately do 13 back squats at the same weight. DO NOT REST WHEN CHANGING [...]