Mobility WOD

100 Sit-ups
followed by three rounds for time of:
10 Deadlifts (225 lb./165 lb.)
10 Handstand pushups
400m Run

Post time to comments.

Pictures from Saturday – thank you, Andrea!

Ryan PR’d snatch last week at 200 lb. I broke down the film shot by shot, and Ryan’s technique was really solid. Check out the positions:

Start position:

Below the knee:

Mid thigh (notice his heels are still on the ground! GREAT position!):


Staying patient!

Finish!!!! Check out his shoulders, compared to the picture above. Ryan was patient and made sure he finished the third pull, getting fully extended – beautiful!

This is the coolest picture because this picture shows the bar is as high as it is going to go, and notice Ryan is pulling his body DOWN and around the bar!

Good work Ryan! Post thoughts to comments.

Monday WOD, March 14, 2011

18 thoughts on “Monday WOD, March 14, 2011

  • March 13, 2011 at 7:28 pm

    Nice work Amie. That was pretty cool.

  • March 13, 2011 at 8:32 pm

    Nice job. That’s like lifting two of me!! Congrats on PR.

  • March 14, 2011 at 6:38 am

    15:23? Rx

    Another hole in the wall courtesy of a Rooster. Step your game up afternoon class.

  • March 14, 2011 at 6:42 am

    Owing entirely to the great coaching she is giving herself at Mobile Strike-force Paranoia, Karli got another PR on her way out the door for surfville.

    Back Squat 205#

    This is at the end of a 6 week Starting Strength protocol.

    Giving Wendler 531 a try next.

  • March 14, 2011 at 7:31 am

    13:58 225# and subbed 95# press

  • March 14, 2011 at 9:38 am

    14:18 225# DL and 95# press.

    Sorry about the wall Ryan.

  • March 14, 2011 at 10:39 am

    Great Pictures Andrea! Cool form break down on Ryan’s form too Amie, thanks for doing that, it helps so much.

  • March 14, 2011 at 11:45 am

    Andy and Kristin – thank you!! I appreciate it!

  • March 14, 2011 at 3:00 pm

    At the station – 11:46
    Sub 95# overhead press

    Did 100 double unders after(just for you Curtis)

  • March 14, 2011 at 3:33 pm

    Daniel – what happen to the wall???

  • March 14, 2011 at 3:35 pm

    CF Open competition!!!!
    If you are interested in joining our official CrossFit 7 team for competition in the Cross Fit games as a team member…sign up as an athlete here:
    and then search for the CrossFit 7 team, or email me and I will find you as a registered athlete and add you as a team member. You CAN compete with your times going toward BOTH the individual and the TEAM competitions. Ask me if you have more questions!!! We want a HUGE team so that we can represent CF7 !!!! my email:

  • March 14, 2011 at 4:46 pm


    DLs and running is always a lethal combo.

  • March 14, 2011 at 5:10 pm

    12:11 185 DL and HSPU

    I need to stretch more.

  • March 14, 2011 at 5:48 pm

    17:10 DL 225lbs and however my HSPU’s failed to meet the standard. At no point during my workout did I come remotely close to anything resembling a HSPU. I was awarded no points and may God have mercy on my soul. I blame Ryan for my shortcomings

  • March 14, 2011 at 6:12 pm

    13:21 165# DL, sub HSPU with 65# press.
    165 was easy pre-Christmas break *sigh* Starting over sucks!

  • March 14, 2011 at 7:59 pm

    12:06 RX. I had a good day

  • March 14, 2011 at 8:01 pm

    Made up Helen from last week….first WOD Rx’d in a year and half. Kind of slow, but fun!! Ryan kept me honest and no-counted a pull-up -thanks!

  • March 14, 2011 at 9:26 pm

    14:20 105#DL …my cardio needs work

Comments are closed.