Two rounds for time of:

500m Row
50 Burpees
50 Box Jumps
800m Run

Post time to comments.

Shoes are a big part of CrossFit. We all have our favorites, from weightlifting shoes, to Vibrams, to general purpose, all around WOD shoes. Many CrossFitters have moved toward shoes that have a minimalist sole, giving more support in the feet and a stronger base of support in movements.

Here are a few of the more popular shoes, along with some new shoes about to hit the market.


Ryan bought a new pair of Inov-8 shoes last week, and when I asked him about it, he said, “These are my favorite shoes.” This shoe is probably the most popular amongst CrossFitters, and there is good reason for that. With a minimalist sole, it allows for just the right support while running, air squats, burpees, jumping on boxes, etc. It’s a great shoe for most every movement in WOD.

The only drawback to this shoe is because of it’s popularity, at times, it’s hard to find in your size. I believe you can get them at Luke’s Locker, and online at Inov-8 site and Again Faster.

Nike Free

The Nike Free shoes are a great general WOD shoe as well. It’s similar to the Inov-8 in support for all CrossFit movements like running and jumping, etc., and has a minimalist sole as well.

This is the shoe I have and LOVE. I’m a Nike girl at heart, and this shoe feels more like I’m walking around barefoot. (I haven’t ever worn the Inov-8 shoes, but I think the Nike Free’s and Inov-8s are pretty comparable.)

Nike Free’s are available at Luke’s Locker too, as well as Nike.com (where you can make a custom pair!).

New Balance Minimus Shoe

This shoe is fairly new to the market, and several CF7 members are already sporting them. They have a Vibram bottom, and next to an actual pair of Vibram Five Fingers, these shoes most closely represent the barefoot running movement. They are very breathable (you don’t have to wear socks) and will provide great support for general WOD movements.

The Minimus is available at Luke’s Locker as well.

Reebok CrossFit Shoe

This is the newest shoe available to CrossFit, designed by Rebook specifically for CrossFitters. It hasn’t hit the market just yet, but I’ve heard good things about it from the people who have seen it.

Read an online review here.

(A quick side note: All of these shoes are shoes for general purpose WOD; if you are lifting weights, wear weightlifting shoes!)

Which shoe is your favorite? Post thoughts to comments.

Tuesday WOD, June 14, 2011

12 thoughts on “Tuesday WOD, June 14, 2011

  • June 13, 2011 at 9:02 pm

    This WOD is a scaled version of the new HERO WOD “SMALL”:

    Three rounds for time of:
    Row 1000 meters
    50 Burpees
    50 Box jumps, 24″ box
    Run 800 meters

    U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

    Posted Sunday on the main site….

  • June 14, 2011 at 6:28 am

    32:33 w 24 inch box jump
    burpees were a gasser… enjoyed it though

  • June 14, 2011 at 7:20 am

    Burpees were a blast… 3 round would have been tough

  • June 14, 2011 at 8:22 am

    27:45 fun workout

  • June 14, 2011 at 9:14 am

    42:58. Burpees were killer.
    Full house at the rooster class this am.

  • June 14, 2011 at 9:33 am

    5 Miles with the C7 Slow Ride Running Team.

    Then under the influence of the Wodfather at Firebase Apache (Rivercrest Branch):

    5 Rounds
    50 Meter Swim
    25 Push Ups


    Very difficult after yesterday.

  • June 14, 2011 at 11:13 am

    aspen CF
    around the worlds x 2
    5000M row – 19:34 have never rowed more than a 1000M before
    75 partner 20# ball abmat sit ups

  • June 14, 2011 at 4:43 pm

    31:46. Great workout. Three rounds with 1000m row would be very tough indeed.

  • June 14, 2011 at 5:33 pm


    Feel like a donkey reverse kicked me in the business.

    Curtis smoked it.

  • June 14, 2011 at 6:14 pm

    Did this WOD at 10am with Kari and Ryan….Lucas summed it up perfectly with the donkey comment – so funny!!! It was TOUGH, and I kept thinking throughout the WOD that a) back squats before this WOD was not the best idea; b) I remember the first time I did BADGER and quit, thinking nothing could ever be harder than that……

  • June 14, 2011 at 7:15 pm


    Those burpees never ended, and it only got longer from there

  • June 15, 2011 at 11:26 am

    I’m not sure which was worse- the heat or the burpees

Comments are closed.