For time:

15 Power cleans (135 lb./95 lb.)
400m Run
30 Wallballs
400m Run
50 Sit-ups
400m Run
30 Pull-ups
400m Run
15 Power cleans
400m Run

Post time to comments.

are in the works!

You asked for them, and Ryan is going to order CF7 hooded sweatshirts! Cost and colors are TBD (will post details as they become available).

You must “PRE-ORDER” your sweatshirt. If you want one, write your name, color preference and size on the white board in Ryan’s office.

Sweatshirts will ONLY be ordered for the names on the board.

Write your order on the white board by Wednesday, December 21.


Ryan H. (aka “R4”) recently visited CrossFit New Zealand and sent in these pictures!!



Andrew recently practiced jerks and filmed them for technique…check out the video below, followed by his comments/critique of his own lifts.

I started light and worked up to a max. As it gets heavier, you see I am trying to stay in my heels and drive UNDER the weight (pushing against the bar) as opposed to just dropping. The most common error in a failed jerk attempt is being forward, or letting the weight drive your torso/core forward at the bottom of the dip, which creates an incorrect bar path from the start. Here I am also trying to work on getting my lead foot out in front AND getting my head through QUICKLY, which I am successfully doing in some cases, and not quite there at heavier weights. And finally, punching out the weight at the top is vital to a successful jerk, and I could have had 250lbs x 2 if I would have focused on that key element.

As you can see, you can do almost everything technically sound, but fail in one area and max weights don’t cooperate. Focusing on EVERY attempt, and every aspect, in training makes you better. For me, I know I struggle with my feet being in the correct position, but, I have gotten good at staying back…So, in training, I am really hard on myself in diagnosing where my feet are at. If you are unsure where you struggle, ask an experienced coach and they can help you get better.

Post thoughts to comments.

Monday WOD, December 19, 2011

7 thoughts on “Monday WOD, December 19, 2011

  • December 19, 2011 at 7:17 am

    18:13 RX Leanfit. Good workout this am.

  • December 19, 2011 at 9:23 am

    18:54 rx. This was a great way to start the week off.

    Brent smoked it with 14 min. and some change.

  • December 19, 2011 at 10:15 am

    Unfortunately I thought the cleans were bookends. I picked up all my stuff and then ran the last 400, but I had a 13 handle after the last group of cleans.

  • December 19, 2011 at 10:52 am

    27:15, absolutely delirious during last 400m.

  • December 19, 2011 at 5:57 pm

    15:12 RX. Good WOD.

  • December 19, 2011 at 8:59 pm

    18:14 Rx
    Love wods like this.

  • December 20, 2011 at 10:29 pm

    18:26 rx, I’m so out of crossfit shape, this was rough

Comments are closed.