Mobility WOD


6x400m Run
Rest one minute between rounds.

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The new “must have” amongst CrossFitters are the Inov-8 shoesLuke’s Locker asked what we needed, and guess what….Luke’s now carries Inov-8s, just for us! Ask, and you shall receive! Go get a pair, or better yet, ask Santa to drop a pair under your tree!

Luke’s also keeps an event calendar online of local running events. A few of you have asked for more details on these local events. I have added their link to our “Favorites” on the right column on the blog – check it out to keep up to date on all local running events!

Friday was an AWESOME day at CF7….Fran stopped by for a visit, and you guys promptly showed her around. Great times were posted and several PRs set – outstanding!!!! Here are the final results…

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Monday WOD, November 22, 2010

16 thoughts on “Monday WOD, November 22, 2010

  • November 21, 2010 at 10:09 pm

    What an interesting WOD. Better even then 150 wall balls.

  • November 21, 2010 at 11:27 pm

    Ronin, that clip you link to is very cool. Now to combine that into a rounds-type workout with handstand pushups, thrusters and turkish get ups: post time, precision and accuracy. Oh, and no holes in the wall allowed.

  • November 22, 2010 at 7:21 am

    9:05 RX

    Debbie and Marie had the right idea today. They skipped the running and just lifted.

  • November 22, 2010 at 9:03 am


    Way cool on the vids!!

  • November 22, 2010 at 9:20 am


    Nice change of pace.

  • November 22, 2010 at 10:08 am

    8:45 – tough wod – felt like hurling after round 4

  • November 22, 2010 at 10:24 am

    Ronin-thank you! 🙂

  • November 22, 2010 at 1:19 pm

    Can we do this on the track? 😉

  • November 22, 2010 at 4:35 pm

    9:59 amazing to think the first was the fastest time.
    if only I could have kept that up.

  • November 22, 2010 at 5:01 pm

    9:26 Rx – liked the run

  • November 22, 2010 at 7:13 pm

    OHS work – didn’t get very heavy, but it doesn’t matter. Feels great to put chalk on my hands – woo hoo!

    then did Helen without the runs – I didn’t time it. Felt pretty good so far!

  • November 22, 2010 at 8:54 pm

    If you had told me before that was going to be my time I would have been disappointed. However afterwards I was lucky to break 9 minutes. That is a deceivingly hard wod.

  • November 22, 2010 at 8:57 pm

    8:55 RX made me wheezy..

    Lauren, Nick, Summer and I did it at the track!

    Yay Amie! Happy for you!

  • November 22, 2010 at 9:20 pm

    And thank you Daniel and Eric for timing/encouraging us!! 😀

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