Warm up:
2 rounds of:
200m Row
100m Run
5 Walk outs
10 Squats
5 Hip rotations on both sides
5 PVC dislocates

15 minutes to establish a 1 rep max Overhead Squat
(Compare to August 2.)

For time:

50 L-pull ups
50 Clapping push ups
50 25lb Weighted sit ups
50 Front squats (65 lb./45 lb.)

Post OHS loads and WOD time to comments.


70’s Day at CF7 Photos! Many thanks to everyone who dressed up!!! Be on the lookout for the next dress up day – we will dress up the last Friday of each month!


100 BURPEES for 100 POUNDS!!!

Doing burpees on Saturday has quickly become on of my favorite days at CrossFit ever because the very best part of the day was we finished all 100 together AS A TEAM.

Goals are important in CrossFit. John had a goal, and he met it. Along the way, each one of you encouraged him because we are a team, we root for each other, and every time each one of us meets a goal, we all get to celebrate, whether it’s a first pull-up, a snatch PR or losing 100 pounds!! One team.

So what’s your goal? Post it to comments, and let us know how we can cheer you one.

One more thing….NEVER QUIT until you reach your goal. You may not reach your goal in the original time frame you set, but one thing is certain, if you continue to work at it, you will reach it. And if you start thinking your progress is too slow, remember progress is progress, whether it happens slow or fast, is still forward movement. SO KEEP MOVING! 🙂

Monday WOD, October 1, 2012

12 thoughts on “Monday WOD, October 1, 2012

  • October 1, 2012 at 6:41 am

    OHS 100# PR
    Love this WOD!!! 14:52
    Great Rooster class!!

  • October 1, 2012 at 7:33 am

    OHS: 185#
    WOD: 13:00. (L-pull-ups need work)

  • October 1, 2012 at 9:26 am

    OHS: matched my PR at 245#, my rack jerk seemed to be the limiting factor here, prob can do more next time!

    WOD: 18:05, very strict L Pull-ups were reeeeeeally slowwwww!

  • October 1, 2012 at 9:57 am

    Too many goals to post!
    Immediate-do a pull up & lose the rest of this baby weight!
    Thanks for your help this morning Angie!

  • October 1, 2012 at 10:05 am

    Great job on the overhead squat Lynn!

  • October 1, 2012 at 10:33 am

    OHS – 110# PR!

    WOD – 15:16…l pull-ups killed me!

  • October 1, 2012 at 11:17 am

    235# OHS
    14:15 WOD

  • October 1, 2012 at 1:53 pm

    Great job ladies on OHS!
    Lean: 20:57 RX

  • October 1, 2012 at 2:32 pm

    165# pr
    12:40 wod though my l-sit pu’s need work

  • October 1, 2012 at 6:23 pm

    Very excited ohs pr at 125!! Did leanfit slow and steady working on no banded pull ups ugh

  • October 1, 2012 at 6:51 pm

    175# OHS
    13:51, shoulders were dying by the end of this one

  • October 1, 2012 at 10:03 pm

    OHS #155 PR!!!!!!! Best part was all the encouragement going on behind me that was pretty awesome!

    WOD worked me over…25:20 Rx

    Just another awesome day at CF7

Comments are closed.