Mobility WOD
Gymnastics WOD

As many rounds as possible in 12 minutes of:
7 Box jumps
7 Thrusters (75 lb./55 lb.)
7 Hang snatches (75 lb./55 lb.)

followed by Tabata sit-ups.

Post completed rounds and Tabata score to comments.


CrossFit Seveners are the BEST!

THANK YOU for all of the donations for the Fire Fighters in Palo Pinto! We will get them all delivered this week!


BIG CONGRATULATIONS to Paukune for his FIRST MUSCLE UP yesterday afternoon!! And for Paukune’s Rooster friends, I saw it with my own eyes – it was totally legit :). Awesome work, Paukune!!!


This is the final week for the CrossFit Open! WOD 11.6 is going to be a tough one, and we are going to celebrate it in true CrossFit Games style!

WOD 11.6 Celebration and Paleo Potluck!

When: Saturday, April 30
Bring your A -game and show off your mad CrossFit skills, as well as something Paleo to eat/share!

WOD 11.6
Complete as many reps as possible in 7
minutes following rep scheme below:

3 Barbell Thrusters (100 lb./65 lb.)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.

We will set up part of the gym in competition format. Judges will be on hand to count any athletes who have not yet completed the 11.6 WOD (or want to go again), and those of you who are not on the Open team but want to test out your CrossFit skills with this WOD will be put into heats as well!

Invite your friends and family, and we need everyone to come cheer on our athletes! Once all heats are completed, we will celebrate the Open season/CF7’s two year anniversary/CF7’s expansion with Paleo potluck!

Post thoughts to comments.

Monday WOD, April 25, 2011

8 thoughts on “Monday WOD, April 25, 2011

  • April 25, 2011 at 8:03 am

    6 rounds (rx) – 65 sit ups
    after round three is when it gets tough

    Is there a run on Tues?? RiverCrest???

  • April 25, 2011 at 8:38 am

    Just FYI we are currently in 30th place as a team! If we can hold onto this we can advance to regionals.

  • April 25, 2011 at 8:40 am

    8 Rounds with 5 seconds to spare

    Run from RCCC tomorrow 5:00 AM – all welcome

    5-6 miles flat and slow with no traffic – big hill at the end!

  • April 25, 2011 at 12:34 pm

    8 2/3 rounds, 107 sit ups

    First WOD after the weekend is such a beating 😛

    Aww – I miss ECF7RRT..

  • April 25, 2011 at 1:37 pm

    Sorry about showing up a little late today Mark. It wont happen again, unless it does.

  • April 25, 2011 at 3:46 pm

    Faith – never too late to come back. I think we changed the name to Slow Riders.

  • April 25, 2011 at 7:19 pm

    6 rounds, 7 Thrusters, 6 Snatch (Rx)
    122 tabata sit ups

    Still not feeling well. Can’t wait to shake this cough.

  • April 25, 2011 at 7:20 pm

    7 rds + 4 box jumps — 112 sit ups… and humid 5 pm class

Comments are closed.