NOTE:  There will only be two classes on Monday (Labor Day), September 3: 9am and 10am. Also, Makenzie will lead a free 15 minute MWOD following each WOD. There will also be a power mobility yoga class at 6pm ($10).

Warm up:
2 rounds of:
100m Run
5 bar Thrusters
10 Push ups
200m Row

2 minutes max number of clean and jerk (185 lb./105 lb.)
10 minutes max number of burpees with 6 pull ups or 1 rope climb or 2 muscle ups every minute on the minute
2 minutes max clean and jerk

Post reps (clean and jerk and burpees) to comments.



What happened this week that was great? Tell us your good news and post your wins to comments.


Get to know….Josh K.!

How long have you been a CrossFitter?
About 2 years in my backyard with friends and 2 years at various boxes in College Station and Fort Worth. Been at CF7 since last September.

What is your previous sports/fitness background?
Not much of one

What is your favorite CrossFit WOD?
I really love chippers, and anything with really heavy weight

Least Favorite?
Most of the Girl named WODs because I suck at bodyweight stuff

Your Fran time?

What athlete (CrossFit or otherwise) do you admire most and why?
Since the Olympics just came around I’d say Pistorius. It’s amazing that dude can run under a 50 second 400issong half his legs!

What do you hope to accomplish by doing CrossFit?
Get stronger, better prepared for what life may bring, friendship

Do you train for a specific purpose (ie, another sport)?
Crossfit is my sport

What are your CrossFit goals?
I probably need to be on them, but excel more at bodyweight stuff, and some day clean and jerk 300+ pounds

Do you paleo or zone?
I like to delude myself into thinking I paleo, but I really just love bacon.

Would you rather do 100 burpees, 100 pullups or 100 squats?
1,000,000 squats, all day long

What do you do when you are not at CrossFit?
I work for a civil engineering consulting firm so that’s pretty time consuming (I envy you folks who can workout at 9am or 415pm), work on my house, hang with friends, neighbors, church etc.

Lifting shoes or Vibram five fingers?
Lifting shoes

What is on your favorite CrossFit t-shirt?
My 2009 south central sectional tshirt. Great memories of that weekend with some lifetime friends

What do you do for warmup?
If I show up on time?…whatever’s on the board, or a quick row

What do you do for recovery? How often do you take rest days?
Whenever work prevents me from working out 4-5 days a week

What is the best piece of advice you’d give a new CrossFitter?
Drink water, focus on ROM, if you can talk during a WOD you’re doing it wrong

What CrossFit certs have you been to or hope to go to?
None, maybe a level 1 and Olympic lifting one someday

If you could have dinner with three CrossFit all-stars, who would it be?
Froning, Holmburg, Annie

What do you like best about CrossFit Seven?
the people, the programming, etc.

Any other information you would like the world to know???
6am class is awesome, you should check it out!

Post thoughts to comments.

Friday WOD, August 31, 2012

8 thoughts on “Friday WOD, August 31, 2012

  • August 31, 2012 at 6:31 am

    I’m realizing my head must not be in the game lately. This is not my best effort, but hopefully my growing consistency is growing my endurance.

    But I’m thinking the 18 muscle ups during the workout are a good excuse for such a low burpee number :-/

    Clean and Jerk: 15 reps
    Burpees w/ 2 MU EMOM: 58

  • August 31, 2012 at 9:31 am

    C&J: 15 (155#)
    Burpees: 91- did a mix of pullups and rope climbs

  • August 31, 2012 at 10:16 am

    WOD: 9 C&J/ 95 burpees RX with rope climbs.

  • August 31, 2012 at 1:28 pm

    95 C&J 17 reps
    85 burpees Tough one today.

  • August 31, 2012 at 2:36 pm

    185# c&j – 15 reps
    113 burpees
    9 rope climbs 15″

    This wod hurt.
    Huge rooster class, everyone taking turns on ropes, rings and pull up bars. Sharing the pain I suppose.

  • August 31, 2012 at 3:12 pm

    It hurt me! Mackey – I don’t know how you got 113 burpees in between the rope climbs. Brutal!

    15 C&J
    67 Burpees

  • August 31, 2012 at 5:18 pm

    DL PR in the afternoon! 280!!!!! Woot!!!!

  • September 2, 2012 at 11:04 am

    95# c&j – 18 reps
    91 burps w/pull-ups

Comments are closed.