Warm up:
2 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Hang clean press

7 rounds for time of:

7 Burpees
7 Thrusters (95 lb./65 lb.)
7 Box jumps
7 Toes to bar
100m Run

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Trader Joe’s on Hulen opens today! Before you go, read up on What America spends on groceries from NPR.


HAPPY FATHER’S DAY to all of the CF7 dads!

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Friday WOD, June 15, 2012

11 thoughts on “Friday WOD, June 15, 2012

  • June 14, 2012 at 7:41 pm

    What. A. Great. Video!

  • June 14, 2012 at 8:09 pm

    I received the new issues of BoxLife magazine – will bring the copies to to the box tomorrow! 🙂

  • June 15, 2012 at 6:59 am

    From CrossFit Kids — this should be our warm up 🙂

    Water Ballon Game “Don’t Drop the Baby”

    Set up class into partners. String up a rope between 2 cones. Have the partners stand close together on either side of the rope. The partners then toss ‘the baby’ (water balloon) back and forth taking a step back- wards every time they catch the balloon.

    Bonus for dropping the baby is 5-10 squats for each partner and of course, getting wet at the same time. Once the baby has been dropped, the partners get another balloon and start back at the rope.

  • June 15, 2012 at 9:14 am

    Thx Ryan for allowing me to visit and making me feel welcome! Great WO, was fun, tough! Thx again.

  • June 15, 2012 at 2:00 pm

    17:13 – Rx
    Thrusters kicked my booty this morning. Loved this one!

  • June 15, 2012 at 3:44 pm

    16:40 RX. Totally under estimated this one. Bad effort.

  • June 15, 2012 at 5:00 pm

    I have no idea of my time just remember steam instead of sweat Rx with 30′ box. Also would like to thank Lucas and Ryan for showing me the weakness in the jerk blocks they will be fixed and sound before they are brought back.

  • June 15, 2012 at 5:37 pm

    27:11 I think I was borderline heat stroke from round 1.5 until finish but I DID IT!! Rx, yay for nailing the toes to bar!!!

  • June 15, 2012 at 6:37 pm

    23:15 Rx
    Great all around wod. Though, I didn’t appreciate it when I was finishing round one and Curtis yells “only six more rounds!” That was devastating news.

    Thanks to Curtis for filling in today. Great job!

  • June 16, 2012 at 8:59 am

    16:25 – thrusters always fun

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