Tuesday WOD, February 28, 2012

Posted on 27. Feb, 2012 by in WOD

“Repeat Tabata”


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are double-unders, the second 8 are wallballs, the third 8 intervals are double-unders, and finally, the last 8 intervals are wallballs. There is no rest between exercises.

Post score to comments.


Open WOD #1 photos are on facebook.

If you have additional photos, feel free to post them on the CF7 page!


I LOVE the Mobility WODs. If anything on my body is particularly sore, I go to MWODs and search that body part. I’ve had some unusual soreness in my foot, and I came across this MWOD, and it’s by far my favorite (of course, I say that about every MWOD, haha)….


Double-unders…people either love them or hate them, and there is no in between. I would not claim they are my favorite, and for me, they have been very challenging to get better at. The coordination between wrists and jumping has proven to be a challenge for me to get just right, but, the more I work on them, the easier they are becoming. Below are three video tutorials with tips and tricks on how to get the best double-under technique. Watch these and then head to the gym early today to practice!

Post thoughts to comments.

7 Responses to “Tuesday WOD, February 28, 2012”

  1. Zombie Cody

    27. Feb, 2012

    What happened to the video with the bearded weirdo on the sidebar? He was like the CF7 mascot. I’m embarrassed and ashamed……….

  2. Curtis

    28. Feb, 2012

    Congratulations to the CF7 Cowtown half marathon team. We are still awaiting the final results on how the team placed but we had some solid times. I saw a few others at the race who did not register for the team. Post your times so we can see how everyone did.

    Kelly Poorter 01:38:08 7:30/mile
    Curtis Dubke 01:39:07 7:34/mile
    Amy Kramer 01:54:59 8:47/mile
    Dabney Poorter 01:59:46 9:09/mile
    Steve Berry 02:11:44 10:04/mile Lindsey Wade 02:21:25 10:48/mile

  3. Whisky

    28. Feb, 2012

    How many of you fools registered for the opens but failed to submit your score prior to the 5pm cutoff Sunday?

  4. lynn

    28. Feb, 2012

    Team Vara
    Lynn 2:00:48 9:14/mile
    Chris 1:48:38 8:18/mile

  5. Daniel

    28. Feb, 2012

    Daniel Herron 1:59:13 9:06/mile

  6. CWG

    28. Feb, 2012

    Whisky – I am a fool who failed to post my score.

  7. amy

    28. Feb, 2012

    Great times Kelly and Curtis!! Good job Team on the 1/2 marathon. Daniel…. Should have signed up for team!!