For time:

Three rounds of:
25 Kettlebell swings (53 lb./35 lb.)
20 Box jumps
50ft Bear crawl (25 feet forward, 25 feet backward)

followed immediately by two rounds of:
300m Row
400m Run

Post total time to comments.


As you know, CF7 is pretty low-key…but there are a couple of things we wanted to remind everyone of….


When you complete your WOD, put every piece of equipment you used back where it goes. This includes your weights, bars, jump ropes, wall balls, and kettlebells.

Rule #2: If you rip your hands, knees, shins, etc. during a WOD, STOP.

It’s not often you’ll hear a coach tell you to stop in the middle of a WOD…however, we want to put into practice if you rip the skin off of your body (and have any type of open wound), STOP. Cover the wound and clean anything you contacted – it’s for your protection because in a gym atmosphere, there is always a great opportunity for bacteria to grow. Protect yourself and others – cover your wounds.

Rule #3: Be aware of other’s space.

This rule applies especially when anyone is lifting. If someone is about to move weight, you aren’t supposed to walk in front of them or stand in front of them while they lift. Moreover, if you are setting up for any WOD, make sure you aren’t moving something around that someone else has already set up. It’s not a big deal to move anything, just be aware of space and where others may be working.



NASA finds a holiday wreath in space, Forbes.com

Things my kids won’t know

Post thoughts to comments.

Friday WOD, December 30, 2011

9 thoughts on “Friday WOD, December 30, 2011

  • December 29, 2011 at 9:17 pm

    Roosters please read Rule #2 – Remember we work out w Lokey

  • December 30, 2011 at 7:41 am

    16:36 Rx bear crawls get tough towards the 3rd round. Good workout this am.

  • December 30, 2011 at 8:20 am

    24:10. A couple new faces in the rooster class this morning.

  • December 30, 2011 at 8:44 am

    14:35 sporting my Crossfit Hollywood Tank Top

  • December 30, 2011 at 9:37 am

    20:57 RX. Still trying to catch my breath after taking 2 weeks off.

  • December 30, 2011 at 6:12 pm

    22:25 Rx. Good WOD. Happy New Year!

  • December 30, 2011 at 6:28 pm

    Did “Kelly” from yesterday..21:04rx. Lung burner

  • December 30, 2011 at 8:19 pm

    Kelly, don’t sell yourself short, your time was 21:03!

  • December 30, 2011 at 11:58 pm

    15:48 Rx

    Missed Kelly but that was a definite lung burner. I think it was the change up at the end.

Comments are closed.