Mobility WOD

Three rounds for time of:
25 Pull-ups
25 Kettlebell swings (1.5 pood/1 pood)
25 Sit-ups
25 Walking lunges
400m Run

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2011 Greater Fort Worth Race for the CureĀ®

All of us know someone who has been affected by breast cancer and how important it is to find a cure. Let’s join the race, all wear CF7 t-shirts, and join the fight!!! Register here.

Super Challenge standings for the month of March will be posted this week! Because of the current CrossFit Games competition, the CF7 Super Challenge will resume in May.

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Wednesday WOD, March 30, 2011

10 thoughts on “Wednesday WOD, March 30, 2011

  • March 29, 2011 at 11:08 pm

    12:07AM. No competition WOD? Darn it! I was getting ready to launch a furious come back.

  • March 30, 2011 at 6:15 am


    It’s was a packed rooster class, 3 groups.

  • March 30, 2011 at 9:15 am

    20:06 – I thought the run would not be that bad – I was wrong – enjoyed working out yesterday with the afternoon class

  • March 30, 2011 at 11:08 am

    21:31 My 400m runs are still my recovery time – ugh.

  • March 30, 2011 at 11:42 am

    This looks like a fun WOD but this is the only day I can do the Open WOD, so I will be doing that at 4:15. Anyone want to trade off on score keeping?

  • March 30, 2011 at 5:22 pm

    Open WOD
    AMRAP 15 mins
    9 155# DL
    12 PU w/ hand lift at bottom
    15 box jumps (no step ups)

    8 rds, 9 DL, 9 PU

  • March 30, 2011 at 7:35 pm

    Yikes Bo! Great job. Great job Kristin too. Heard she smoked it. Karli is taking a rest day tomorrow and planning on doing the Open WOD Friday.

  • March 30, 2011 at 8:14 pm

    16:22 rx. I couldn’t find my groove. I can usually knock out some pull ups but not today. Ross must have been moving like greased lighting.

  • March 30, 2011 at 8:57 pm

    No Cody you read my message wrong. 12:07AM was the time I posted my comment. I did the WOD at the police academy and I didn’t even time myself. I’m feeling it now though.

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