Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press.


For time: Reps 21-15-9 of:

Thrusters (95 lb./65 lb.)

Compare to September 26, 2011. Post time to comments.


Today is Day 1 of Regionals!! GO CF7 GO!!!!!

Check back here for updates and be sure to check out the CF7 facebook page for photos! I will post anything as I get it. (I will be stuck in testing until 12:30 pm on Friday, so I won’t be able to post anything until after 12:30…until then – follow the Games site.)


Can the meat be my vegetable?, Elisabeth Akinwale

Paleo spicy slaw, Elana’s Pantry

Food’s biggest scam: the great kobe beef lie, Forbes

Post thoughts to comments.

Friday WOD, April 27, 2012

15 thoughts on “Friday WOD, April 27, 2012

  • April 27, 2012 at 8:34 am

    New PR… 6:27 RX

  • April 27, 2012 at 8:37 am

    8:54 (75#)

    Thrusters felt good. Pull-ups really slowed me down; lots of singles. Great coaching today, Brent!

    Good luck to all the C7 Firebreathers down in San Antonio!

  • April 27, 2012 at 9:01 am

    3:55 rx……..ouch
    Good luck to everyone down south

  • April 27, 2012 at 9:03 am

    Tore hand and hurt shoulder kipping too hard I guess….had to skip last 9 pullups. Time for a few days off….

  • April 27, 2012 at 11:21 am

    First update: 23rd place– Official time is 8:22. Picture on

  • April 27, 2012 at 11:23 am

    I am coaching pm classes today- if you are planning to be at the 3:30 class, I will be there to unlock the doors by 3:15 🙂

  • April 27, 2012 at 1:15 pm

    2nd team wod is underway! Pics on fb….

  • April 27, 2012 at 1:31 pm

    Just finished wod 2! Early report is time was 21:49, which is great because that means they made it all the way through an beat the 25 minute time cap. Pics on CF7 fb page— will post additional updates as they are available

  • April 27, 2012 at 5:18 pm

    Good group of Roosters this morning. Very light crowd (+/10). Three of us had dates with Fran, and Kyle set a PR (4:23).

    Mine was 4:34 (Not a PR)

    Rummy has a new Fran “Theme Song.” Something about breathing. The goal is to finish before the song does.

    Good luck Team CF7.

  • April 27, 2012 at 6:03 pm

    Always love Fran.
    5:29 Rx and a PR by a minute.

  • April 27, 2012 at 8:00 pm

    The team is currently in 20th place (out of 30 teams) – woo hoo!!!

    Fran this afternoon with all of the pm classes was way fun! I did Fran after the 5pm class and completely did not pay attention when I loaded the bar – only put 55 lb. on the bar – man!!! No PRs today and my feet are a little rocked from dropping off the pullup bar one too many times.

  • April 27, 2012 at 8:18 pm

    First date with Fran a big thanks to Bo and Amie for talking me in to dropping the weight down to 70lbs which was good because I spent the entire last round not trying to puke! 10:22 I didn’t feel right until about 30 mins later

  • April 27, 2012 at 8:19 pm

    Way to go C7 team!

Comments are closed.