Row-Squat-C2B-Swing/Front Squats/CF Kids/First Day of On-Ramp

Dont Quit NowMonday December 1, 2014

First Day of December On-Ramp

Save the Date, Saturday December 13, 2014, 5:00pm CrossFit Beverly 3 year anniversary/Holiday party.

CF Kids: Varsity (13-17 years) 5:00-6:00 !!This means NO 5:00 CrossFit Class!!

WOD 1000 m Row then 6 Rounds 9 Front Squats 155/105/80 9 C2B 9 KB Swings 70/53/35

Skill/Strength: Front Squats 6x6 @ 80% 1RM

Warm Up: EMOM Broad Jumps Burpee Pull Ups Ball Slams OH Walking Lunges Wall Balls

5:00 Mercedes 55/r+b/35/19:45 Kate 45/g/18/20:30 Jessica D. 85/c2b/35/23:15 Beetle Rx 21:48 Mel 65/jumping/35/22:50 Maria 55/r+b/27/23:13 Debbie 75/b/35/18:47 Lisa 75/r+b/44/18:17 Rich 95/g/55/19:57 Matt H. 95/BL./53/19:31 Phil 95/c2b/53/20:15 Matt K.95/c2b/53/17:50 Meghan 75/r+b/35/18:24

6:00 Vin 95/c2b/53/25:01 Jose 85/b+g/25/25:15 John L. 105/b/53/22:47 Matt G. 135/c2b/70/32:08 Dan B. Rx 24:24 Erik 135/c2b/70/27:05 Victor 85/PU/44 25:43 Katie 105/R+B/53 25:23 Kelly B. 35/R+G/18 23:49 Michelle 45/R+B+G/20/ 22:43 Eric 95/B+G/35 21:30 Denni$ 155 (Back Squat)/C2B/70 35:00 Jenny Rx 29:14 Andrea 50/P+B/25 19:55 Kathy 45/R+B/20 20:57 Glenna 65/P+G/10 22:05

7:00 Hannah Montana 55/B/25 21:26 Big Mac 95/PU/53 22:17 Chris 115/C2B/70 19:55 MmmmK 55/PU/27 18:46

9:00 John Mc Rx 24:58 Grande Rx 23:47 Rebeca 65/B/44 24:33 Bill 65/Jumping/35 24:45 Sam B. 35/G/25 21:30 John W. 95/Bl/44 25:00 Ziggy 65/PU/35 22:24 Estela 55/G/20 22:01 Dan S. 95/PU/62 22:43

10:00 MKC 75/r/35/21:58 Terri 55/PU/35/18:17 Tom 85/b/35/18:17 MiMi 55/r+b/35/23:52 James 95/b/53/25:17 Dawn 55/r/35/23:45 Tracy 75/r/35/21:01

4:00 Joanna 65/C2B/44 22:54 Mason 115/PU/53 21:19 Alex 135/C2B/53 22:02 Sink 105/PU/53 21:51 Jeremy 75/G/35 26:48 Reed 55/G+B/18 25:29 Ron 75/B/35 27:57 Jeff 95/Bl+G/53 22:42 Kevin 95/C2B/53 22:13

6:00 Reese BG/mod/35/ 25:36 Dave Rx/27:23 Shawn mod/44/23:02 Lori R/85/35/21:34 Paula GR/35/20/21:35 Shelby GP/85/35/23:27

7:00 Christine 90/35/23:53 Jes W. Rx/28:19 Ed Rx/27:01 Nick K. Rx/31:53 Nick R. G/mod/20/34:30 (8+rounds) Matt B/135-air squats/70/33:30