“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.

Tuesday WOD, February 28, 2012

7 thoughts on “Tuesday WOD, February 28, 2012

  • February 27, 2012 at 7:02 pm

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

  • February 28, 2012 at 2:00 am

    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

  • February 28, 2012 at 7:37 am

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

  • February 28, 2012 at 8:16 am

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

  • February 28, 2012 at 9:22 am

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

  • February 28, 2012 at 10:04 am

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

  • February 28, 2012 at 11:35 am

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

Comments are closed.