Mobility WOD
Gymnastics WOD

Power clean 1-1-1-1-1
Clean pulls, 120% of power clean weight 1-1-1
Max rep pull-ups, with only two breaks, and each break cannot be longer than 30 seconds.

Post power clean, clean pull and pull-up reps to comments.

Power clean demo

Clean pulls are the first part of the clean, similar to a deadlift, with a shoulder shrug at the top. Watch this demo (no, you don’t need the straps), and pay special attention to the athlete’s shoulders – at the top of the pull, he initiates a shrug, all simulating the first movement of a clean.


This was the first CF7 Handstand picture…and how we’ve grown and changed! We need a new handstand picture!

The challenge to each class in the next few days is to take your class’s handstand picture! Roosters, let’s see what you’ve got! PM crews, it’s time to show off your skills!!

Email your pictures to, and I will post them next week! 🙂

From CrossFit Lisbeth, Words of the the Day, “The Family You Find”:

You have the family you’re born into. And then you have other families you find along the way.

For some folks, that’s the military. Or their neighborhood. Maybe a club they join. Some group of folks who “get” them and among whom they feel instantly at home. There’s no tension, no strife, just acceptance and work towards a common cause. Like how families should be, but seldom are.

For us, it’s CrossFit.

Here, we find people who look like us in some ways (callused hands, noticeable traps) and who act like us in some ways (“Come on. More pull-ups. Let’s go.”) But, most importantly, they feel like we do in so many ways. They work hard. They sacrifice. They care. They might be three thousand miles away, or they might be right next to us in the gym. Somehow the distance doesn’t matter. Besides, the blogs and Facebook took care of the distance problem, or so it seems. Miles have faded in the digital world.

There could be a million words written about CrossFit and its legacy to this world, but it might all come down to one: Community. Sure that sounds like sacrilege over the other, more famous phrase: Elite Fitness. But maybe it’s right.

You have the family you’re born into. And you have the CrossFit family you were lucky enough to find along the way.

Post thoughts to comments.

Wednesday WOD, April 27, 2011

8 thoughts on “Wednesday WOD, April 27, 2011

  • April 27, 2011 at 7:53 am

    189# on 4th lift; jumped to 202# (since my PR was 195#) and failed

    27 pull ups – weak effort

  • April 27, 2011 at 9:14 am

    70 pull ups. Fitness Lokey was not awake yet this morning so watch out 4:15, 5, and 6 oclock classes.

  • April 27, 2011 at 9:16 am

    195# ugly power clean (failed @ 205 5th lift)
    240# clean pulls
    pull ups 47 total 25/12/10

    Don “the rookie” did a boat load of pull ups

    There have been two Killer sightings this week – Killer could to have you back

  • April 27, 2011 at 9:35 am

    211# PC – Love the new kilo odd numbers

    72 Pull-Ups – 40/20/12

    Lokey on my tail – Afternoon classes make sure his chin is above the bar!

  • April 27, 2011 at 10:35 am

    Fitness Lokey does chest to bar!

  • April 27, 2011 at 12:00 pm

    Does fitness Lokey not do power cleans?

  • April 27, 2011 at 12:26 pm

    Does Fitness Lokey Do power cleans???? hahahaha. Fitness Lokey does all… (except guys).

  • April 27, 2011 at 3:54 pm

    Fitness Lokey rolls in at 20 after for the pullups!

Comments are closed.