Warm up:
2 rounds:
5 Hang cleans (bar only)
5 Front squats
5 Presses
200m Row
100m Run

Back squats 5-5-5-5-5

4x400m Sprints (2 minutes rest between rounds)

Post back squat loads and WOD time to comments.

A few housekeeping notes:

1. If you get any equipment out (bars, plates, wallballs, kettlebells, etc.), please put it away before you go.
2. If you sweat all over an abmat, wallball, GHD, etc., please get a clorox wipe and wipe it down before you go.
3. If you rip your hand, cut your leg, etc., please stop your WOD and clean up your wound. Wrap it with tape, wipe down your equipment, and then get back to WOD. If you come to the gym with an open wound, please keep it covered while you are doing the WOD.

Thank you!!


When listening to your body doesn’t work, Mark’s Daily Apple:

Part 1

Part 2


Makenzie is now offering MWOD classes following CF7 classes. If you are having trouble with stretching or want to get new ideas of how to stretch your body, be sure to stay for Makenzie’s session.

(A little side note: the more you stretch and develop your flexibility, your WODs become much more efficient, and recovery becomes easier!)

Restorative Mobility WOD: 30 minutes
Tuesday, 9:45 am
Wednesday, 5:30 pm
Thursday, 9:45 am

$5 drop-in rate for all classes

For more information, contact Makenzie:
cell: 817-247-4798
email: makenziefitz@yahoo.com

Post thoughts to comments.

Tuesday WOD, August 14, 2012

4 thoughts on “Tuesday WOD, August 14, 2012

  • August 14, 2012 at 9:14 am

    225# / 1:16, 1:16, 1:18, 1:15. Really feeling this one in my legs.

  • August 14, 2012 at 3:12 pm

    Have had a couple of off days, really slow, and all the weights felt heavy – looking forward to rest day tomorrow!

    I went to an afternoon movie today, and I try not to be a gym snob because it’s just tacky…..movie tavern now has parking lot attendants, and when I got there, the girl asked me, “Are you going to LA Fitness?” I’m quite certain I turned up my nose when I said, “Um, no.” 🙂

  • August 14, 2012 at 7:12 pm

    255#/ 1:30, 1:31,1:31, 1:33

  • August 14, 2012 at 7:50 pm

    135/140/145/150/155. 1:29/1:30/1:39/1:44

Comments are closed.