2 rounds of:
5 Squat clean and press (bar)
5 Burpees
5 Pull-ups
100m Run

7 sets of: 2 Power cleans + 1 jerk (jerk on the 2nd clean only)
Rest 60 seconds between sets

For time, Reps 10-9-8-7-6-5-4-3-2-1 of:

Handstand push ups
Toes to bar

Post power clean loads and WOD time to comments.


MWOD Assignment #4:

Your pick! What’s sore -your hips or your shoulders or both?

Sore legs, hips, posterior: Try this out:

Sore shoulders, do this:

Extra credit if you do BOTH 🙂 Post results to comments.


The world’s fastest….


Get to know…..Will M.!

How long have you been a CrossFitter?
I worked out at another Crossfit gym for about a year before taking a lengthy break and now have been at CF7 since February (much better)

What is your previous sports/fitness background?

What is your favorite CrossFit WOD?
Anything with power cleans, push press, kettle bell swings, situps

Least favorite?
Anything with burpees and/or running

Your Fran time?
No idea but she always makes me hurt

What athlete (CrossFit or otherwise) do you admire most and why?
Ryan Shupe, next question. Everyone’s all about this Rich Fronning guy, please, I’d like to see that guy jump from rooftops…so dead.

What do you hope to accomplish by doing CrossFit?
1 muscle up

Do you train for a specific purpose?
Beat asthma

What are your CrossFit goals?

Do you Paleo or zone?
I’m more of a hot fries guy

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats

What do you do when you are not at CrossFit?
Work for the man…lay on the couch

Lifting shoes or Vibram five fingers?
Lifting shoes. Toes are way to jacked up for Vibram’s, bunch of bull that their braces for your toes.

What is on your favorite CrossFit T-shirt?
I don’t just listen to RAP I AMRAP…or anything with dragons, bird wings, or glows in the dark.

What do you do for warmup?
Typically I’m running a few minutes late so I rock out some neck stretches in the car on the way. Always use foam rollers whenever I can, clutch.

What do you do for recovery? How often do you take rest days?
I rest 1 or 2 days a week and regularly use fish oil, glutamine, and rehydrate.

What is the best piece of advice you’d give a new CrossFitter?
Keep it average, don’t be a hero do half the reps, and start in the Fall.

What CrossFit certs have you been to or hope to go to?
None. Too soon

If you could have dinner with three CrossFit all-stars, who would it be?
The three best looking chicks that can’t beat me up

What do you like best about CrossFit Seven?
The wild women and the rippin and the tearin

Any other information you would like the world to know???
I used to crush children half my age in the masterful art of Tae Kwon Doe before retiring at the tender age of 18.

Post thoughts to comments.

Friday WOD, September 7, 2012

10 thoughts on “Friday WOD, September 7, 2012

  • September 7, 2012 at 9:14 am

    C&J – up to 215
    WOD – 8:18

  • September 7, 2012 at 12:34 pm

    C&J 185 x 7
    WOD – 15:44 rx

  • September 7, 2012 at 1:02 pm

    WOD: a very unimpressive 11:38

  • September 7, 2012 at 1:20 pm

    C & J – 110#
    7:11 WOD – Rx

  • September 7, 2012 at 2:56 pm

    C&J: worked up to 205#.
    WOD:11:39…..HSPU are the devil!

  • September 7, 2012 at 4:10 pm

    C&J 155#. WOD 7:07

  • September 7, 2012 at 4:44 pm

    C & J up to 130#
    WOD 9:57

  • September 7, 2012 at 5:10 pm

    CJ #155 WOD 8:50. The pyramid WODs are my favorite

  • September 7, 2012 at 8:39 pm

    Thanks again for letting me WOD with you guys this morning.
    Power Cleans 5 x 3 @ 105 lb (strength WOD program week 7 of 8) and threw in a couple of jerks.

    WOD 10:45 (head down to 1 abmat + 10 lb plate).

    See you next month.

Comments are closed.