Clean and jerk 1-1-1-1-1

followed by as many rounds as possible in 10 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

followed by one minute plank holds.

Post clean and jerk and Cindy time to comments.

Watch Coach Burgener instruct Pat Barber in the clean and jerk.

If you are unsure about clean and jerk and want a more in-depth breakdown of clean and jerk instruction from Coach Burgener, watch this.



The CF7 Team is headed to the CrossFit Regionals today! Curtis, Ryan (aka “Squared), Lucas, Kristin, Summer and Lauren are competing in the first two team WODs tomorrow morning. Follow the action here (look for South Central Regional) and the leader board will be updated here.

I will post pictures and videos as I am able to. Check back for updates throughout the weekend!

If you are on Facebook, be sure to LIKE the CrossFit Seven page – I will upload all photos and videos there as well.

CrossFit Seven

Post thoughts to comments.

Thursday WOD, June 16, 2011

6 thoughts on “Thursday WOD, June 16, 2011

  • June 15, 2011 at 7:40 pm

    good luck boys. TRAMPLE THE WEAK, HURDLE THE DEAD.

  • June 15, 2011 at 8:13 pm

    Good luck CF7 crew, get after it down there!

  • June 15, 2011 at 10:00 pm

    Good luck boys and girls! Wish I could make it to yell at you.

  • June 16, 2011 at 7:17 am

    185 – 205 – 225 – 245 – Attempted 260 didn’t get it so finished w/ 225

    9 rds of Cindy

  • June 16, 2011 at 8:11 am


    Got through 12 complete rounds and only got through my pull ups on the 13th.

    Good luck to our crossfit seven team this weekend!!!


  • June 16, 2011 at 9:58 am

    Aspen CF:
    Pre: 2 500m row with 1min rest. 1:36 & 1:41
    WOD: DT with 135#. 16:42
    12 DL
    9 hang power clean
    6 push jerk
    Post: 50 knees to elbows

    Good luck to the Team! And the Friday roosters!

Comments are closed.