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

Snatch complex: 7 sets of: 1 power snatch, 1 hang snatch, 1 overhead squat (one bar with weight)

5 rounds for time of:

12 Kettlebell snatch step ups, alternating arms and step up on a box jump
200m Run

Post snatch loads and WOD time to comments.


7 Bad habits of Olympic Lifting, BoxLife


Get to know….Bret B.!

How long have you been a CrossFitter?
A little over 3 months

What is your previous sports/fitness background?

What is your favorite CrossFit WOD?
Helen and Cindy are fun

Least Favorite?
Any thing with overhead squats

Your Fran time?
5:56 in the first month (not RX). I need to give it another shot

What athlete (CrossFit or otherwise) do you admire most and why?
Since the Olympics just ended, I’ll go with South African trackster, Oscar Pistorius. His perseverance is extremely inspiring.

What do you hope to accomplish by doing CrossFit?
To improve my overall health

Do you train for a specific purpose (ie, another sport)?
It’s a great compliment to running

What are your CrossFit goals?
To continue to push myself and to be able to do every WOD RX’d.

Do you paleo or zone?

Would you rather do 100 burpees, 100 pullups or 100 squats?
Pullups or burpees, they are more challenging than squats

What do you do when you are not at CrossFit?
Work, spend time with the wife and kids, and I love to bowhunt

Lifting shoes or Vibram five fingers?
Lifting shoes

What is on your favorite CrossFit t-shirt?

What do you do for warmup?
Prescribed warmup along with Burgener warmup (I have terrible shoulder and hip flexibility)

What do you do for recovery? How often do you take rest days?
Stretch…a little. Have a beer. Usually shoot for 2-3 rest days a week

What is the best piece of advice you’d give a new CrossFitter?
Just get through the first 3 weeks

What CrossFit certs have you been to or hope to go to?
Nothing at the moment

If you could have dinner with three CrossFit all-stars, who would it be?
After watching the CrossFit Games, Julie Foucher for sure (I’d be on my best behavior, she could destroy me)

What do you like best about CrossFit Seven?
The people and atmosphere

Post thoughts to comments.

Thursday WOD, August 30, 2012

3 thoughts on “Thursday WOD, August 30, 2012

  • August 30, 2012 at 8:07 am

    145# last snatch complex.
    WOD: 11:59. Step ups were tricky. Really worked the core.

  • August 30, 2012 at 3:01 pm

    13:59. Kyle you need to slow down

  • September 2, 2012 at 11:06 am

    75# snatch
    26# lb-13:04

Comments are closed.