Warm up:
2 rounds of:

200m Row
5 Thrusters (bar)
5 Push ups
5 Pull-ups
100m Run

Strength:
Pause front squats* 3-3-3-3-3
(*Hold at the bottom for 3 seconds)

WOD:
Every minute on the minute for 10 minutes perform 2 power snatches (135 lb./95 lb.) with remaining time do burpees

Post front squat loads and total burpees to comments.

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Six figure assignment, TCU Magazine

I’ve found a ton of links, videos, and stories to post lately. Be sure to “like” the CrossFit Seven Facebook page because I will post some things over there!

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Our friend Justine ran with the Olympic Torch in London over the weekend! So cool!! Justine was in Texas last summer and spent the summer hanging out with all of us!

Read Justine’s story on becoming an Olympic Torchbearer. WAY TO GO JUSTINE!!!

Post thoughts to comments.

Media:
Monday WOD, July 23, 2012

5 thoughts on “Monday WOD, July 23, 2012

  • July 23, 2012 at 9:43 am
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    I got 99 burpees…….

  • July 23, 2012 at 10:42 am
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    Brent – Your new name should be Jay-Z 🙂

    Did Mike’s Gym WOD today:

    Strength: 3×5 back squat. 5 reps @ 40% 1 RM (95 lb.), 5 reps @ 50% 1 RM (115 lb), 5 reps @ 60% 1 RM (135 lb.).

    Work Capacity: Complete the following for time (2012 Crossfit Games chipper)…
    10 Overhead squat, 105#
    10 Box jump overs, 24″ box
    10 Thrusters, 95#
    10 Power clean, 125#
    10 Toes to bar
    10 Burpee muscle-ups
    10 Toes to bar
    10 Power cleans
    10 Thrusters
    10 Box jumps
    10 OHS

    17:49. I’m twice as close as Rich and Annie 🙂

  • July 23, 2012 at 10:47 am
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    Oh I forgot, I had to modify the jumping parts – feet aren’t ready for that yet. The weights were RXd, and thankfully Kyle N. gave me a good piece of advice beforehand – the second round of lifting was way easier than the first!

  • July 23, 2012 at 2:44 pm
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    6am is shrinking. Paukune is leading the defectors to the 7am class.
    Paukune — If this continues, the REAL roosters will have to insist that you turn in any and all rooster gear by the end of the week. Or face the consequences.

  • July 23, 2012 at 8:10 pm
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    Got there late so did 2,000 meter row for time.
    7:10 which is a 9 second PR

    Need to try this one when its not so hot. Also, need to pace myself better.

Comments are closed.