Mobility WOD


Three rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull ups

Compare to October 8, 2010. Post time to comments.


Yesterday, Ryan snatched 200 lb.! It was AWESOME, mostly because before Ryan ever moved the weight, you could see on his face that he was going to make the lift.

Check out this video, and watch how patient Ryan is in hitting all of his positions, generating power and a big finish, then moves his body DOWN and around the bar. Also notice he keeps his feet flat for as long as possible – that is awesome! Way to go Ryan!!!


The Arnold Weightlifting Championships were last weekend. Olympian Chad Vaughn won the event, and there were several CrossFit themed WODs too, including Fran!

There is a new 100lb. wallball….

Aimee Anaya Everett lifting….

Dutch lifted too!

Post thoughts to comments.

Friday WOD, March 11, 2011

23 thoughts on “Friday WOD, March 11, 2011

  • March 10, 2011 at 9:46 pm

    I forgot to post about t-shirts! Ryan asked me to post and let you all know the t-shirts are selling fast! If there is a certain color/size that is sold out now, and you want one, Ryan will special order more shirts next week.

    If there is a color/size you want, WRITE YOUR REQUEST ON THE BOARD IN RYAN’S OFFICE before Friday, March 18. Ryan will place a special order at the end of next week!

  • March 10, 2011 at 10:09 pm

    That was cool Ryan. Everyone’s getting super-strong as I languish. Have you seen Karli lately? Something’s happened to her where she suddenly looks like the new Beast in the Box.

    Since this WOD is an old standard, please everyone post times. Especially you Karli.

  • March 11, 2011 at 8:10 am

    9:51 rx – the first time in awhile I wasn’t last – 16 Roosters this morning –

  • March 11, 2011 at 8:35 am

    12:08 had a lot of wasted time on the pull ups.

  • March 11, 2011 at 9:28 am

    8:45 – PR

    Good job Ryan!

    Anyone know the best Crossfit in San Antonio? Gotta have a good T-shirt too.

  • March 11, 2011 at 9:41 am

    13.30. I need to work on pull ups.

  • March 11, 2011 at 10:33 am

    I’ve been to Alamo CF in San Antonio for a cert – it’s supposed to be one of the best there.

  • March 11, 2011 at 12:26 pm

    each round seemed to get a little slower than the previous

  • March 11, 2011 at 1:26 pm

    Need to continue working endurance and running.

  • March 11, 2011 at 2:16 pm

    Anyone ever attended cxfit in Galveston? I can’t find one online.

  • March 11, 2011 at 2:16 pm

    12:02 rx

    I would like to think that like Walters I wasted way too much time on pull ups, but since I suck at pull ups that is more than likely the culprit.

  • March 11, 2011 at 4:01 pm

    9:29 PR
    I think the pull ups were the hardest part as well! Had to break them up every round.

    Hope to see some of you guys tomorrow at RollerLand!

  • March 11, 2011 at 5:35 pm

    10:16 RX. My 400s were ssssslllllooowww.

  • March 11, 2011 at 5:41 pm

    Thanks Amie. Happy Birthday Lauren!

  • March 11, 2011 at 5:48 pm

    I did the competition WOD or whatever it’s called…I died!
    Curtis, thank you for cheering me on, not sure I would have finished otherwise!

  • March 11, 2011 at 6:15 pm

    White boy can’t run. First time to RX it. 12:10.

  • March 11, 2011 at 6:17 pm

    Competition WOD @135 = 3:47.

    Great vibe at the box today. Everybody working hard and pulling for each other.

  • March 11, 2011 at 6:44 pm

    8:40 RX broke me off. First time I’ve swung 1.5.
    Doc Nick – when you sleep, I’m training.

  • March 11, 2011 at 6:45 pm

    Did the crossfit football wod from day or two ago.

    5 rounds:

    315 deadlift x 3
    5 hspu’s
    50m sprint

    The dreaded DNF. Four rounds in 5 mins and some change, then came the reminder of that old high school biology term: reverse peristalsis.

  • March 11, 2011 at 8:07 pm

    13:53 will I ever improve on pullups?? they were the killer

  • March 11, 2011 at 10:12 pm

    11:10 rx (eleven min and ten sec for more words)

  • March 12, 2011 at 3:51 pm

    Brent –

    I used to live in sa and went to alamo crossfit nonstop. Actually in sa this weekend and wodded this morning… Wow. Definitely the best in sa! But, of course, love CF7! : ) and Ryan, way to go badass!

Comments are closed.