Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run
200m Row


“Filthy 50”

For time:
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35 lb./26 lb.)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (bar)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Compare to December 2, 2011. Post time to comments.


Get to know…..John L.!!

John recently posted on the CF7 facebook page, “Coming to Crossfit Seven has been one the best choices that I ever made!!! I feel so much better and I’ve lost 75lbs. I just wanted to Thank yall for all the help.”

How long have you been a CrossFitter?
I’ve been a Crossfitter for about 4 months

What is your previous sports/fitness background?
Playing football / I would hit the gym every now and then

What is your favorite CrossFit WOD? Least Favorite?
My favorite WOD would have to be NATE/ least favorite would be anything with burpees

Your Fran time?
I didn’t keep time on Fran – I was just trying to finish it

What athlete (CrossFit or otherwise) do you admire most and why?
Football players/Crossfitters are the athletes I admire most because of all the hard work they put in

What do you hope to accomplish by doing CrossFit?
Losing weight and gaining muscle is what I what I to accomplish by doing Crossfit

Do you train for a specific purpose (ie, another sport)?
At the moment,I just want to get in better shape, but maybe one day it will be for another sport

What are your CrossFit goals?
Loose weight, gain muscle and motivate another person

Do you Paleo or zone?
Right now, I’m trying Paleo

Would you rather do 100 burpees, 100 pullups or 100 squats?
I would rather do 100 pull-ups over the other two.

What do you do when you are not at CrossFit?
Hang with my friend and bike ride through Trinity Park

Lifting shoes or Vibram five fingers?
I prefer lifting shoes

What is on your favorite CrossFit t-shirt?
The one I earned that says “With great power cleans comes great responsibilities”

What do you do for warmup?
We usually have a warmup routine set for us

What do you do for recovery? How often do you take rest days?
I do some stretches, sit in a ice bath and take 3 rest days

What is the best piece of advice you’d give a new CrossFitter?
It’s going to hard a the beginning, but it’s going to be all worth it at the end

What CrossFit certs have you been to or hope to go to?
CrossFit Coach’s Prep Course is what I would like to go to

If you could have dinner with three CrossFit all-stars, who would it be?
Sue Habbe, Rich Froning and Matt Chan

What do you like best about CrossFit Seven?
The people, they have been so encouraging, motivating and I want to thank them all

Post thoughts to comments.

Monday WOD, August 13, 2012

12 thoughts on “Monday WOD, August 13, 2012

  • August 13, 2012 at 6:27 am

    24:42 Rx – PR! Last time was 29:43 with sub 4/1 singles.

  • August 13, 2012 at 8:25 am

    29:07 – Not a PR

  • August 13, 2012 at 8:45 am

    Megan – RX with a Sub????

  • August 13, 2012 at 10:03 am

    23:30 RX (no subs)

  • August 13, 2012 at 10:24 am

    No…last time we did it I did it in 29:43 with 4/1 sub for double unders. This time was 24:42 Rx!

  • August 13, 2012 at 11:55 am

    Today Robert Ross recognized Mike Ness on the radio.
    Mister John Q. Law, himself.
    Robert, you are my hero and have reaffirmed my faith in the overall goodness of man.
    If you don’t know who Mike Ness is then you are one of “them”

  • August 13, 2012 at 1:54 pm

    28:18 sub the DU. Great WOD

  • August 13, 2012 at 3:47 pm

    Glad to see that someone finally beat my time from December.

  • August 13, 2012 at 3:48 pm

    Oh and there is only one JOHN L.

  • August 13, 2012 at 7:32 pm

    30:39 rx’ed super pr, I’m incredibly proud of that time, and that I didn’t puke in 105 degree heat, I was near it!

  • August 13, 2012 at 7:37 pm

    26:38 RX. Good WOD. After it was all over of course!

  • August 13, 2012 at 7:56 pm

    33:40 not RX no double unders

Comments are closed.