Warm up:
3 rounds of:
5 Burpees
3 reps of Bear complex (bar only)
3 Pull ups

For time, reps 21-15-9 of:

Deadlift (225 lb./165 lb.)
Handstand push up

followed by 50 sit-ups, 50 Russian twists and 30 hollow rocks (not for time)

Compare to February 23, 2012. Post time to comments.


A few reminders if you bring your kids to CF7:

1. Your kids have to wait in the TV/play room as long as WOD is going on and/or weights are moving around the gym. If they happen to come look for you, stop your WOD and go check on them, redirecting them back to the TV room.

2. It is the parent’s responsibility to make sure the TV/play room is clean prior to leaving the gym. Please put away all toys and clean up any food/drink that may have been in the room.

We want your kids to be a part of CF7, but we also want everyone to be safe. Kids will inadvertently walk into a jump rope, walk under weights/kettlebells, stand under the pullup bars, etc. As much as everyone watches out for the kids, please help us in keeping a safe environment for the kids and athletes by keeping the kids in the TV/play room. THANK YOU!


The Tim Baldry Story, CrossFit Journal (free download)


Getting excited for The CrossFit Games?? Here are a few local favorites to watch out for:

Ken Cutrer, Competing in Masters Men’s Division (Article written by Andrea!)

Candice Ruiz, Individual Women’s Division

Jason Hoggan, Individual Men’s Division

You will also want to keep an eye out for:

Chris Spealler, Individual Men’s Division – This is Speal’s 6th Games appearance, and he says it will be his last as an individual competitor.

Rich Froning and Annie Thorisdottir (Iceland Annie) won last year’s Individual divisions. Keep an eye for them this year!

Check out the women’s final heat from last year:

Post thoughts to comments.

Tuesday WOD, July 10, 2012

6 thoughts on “Tuesday WOD, July 10, 2012

  • July 10, 2012 at 11:30 am

    Aimee, Great Tim Baldry story!! Thanks for posting.

  • July 10, 2012 at 6:15 pm

    Diane-7:50 RX’d. PR!!!
    Ab workout really lites you up!!!
    Then did 5×3 back squats 125,135,145,145,145
    Legs & abs fried now, but great workout!

  • July 10, 2012 at 6:38 pm

    Rx’ed 8:58. Not my best

  • July 10, 2012 at 6:43 pm

    7:10 – subbed 95lb press for HSPU

  • July 12, 2012 at 8:02 am

    8:50 maybe a few questionable HSPU + a couple extra for good measure.

Comments are closed.