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

For time:

1 minute max number of Muscle-ups

4 rounds of:
50 Double-unders
20 Overhead squats (75 lb./55 lb.)

1 minute of man number of Muscle-ups

Post time to comments.
(Subs will be given for muscle ups.)


Mobility WOD

This week, there will be a different MWOD posted each day. Your challenge is to complete the MWOD and post results to comments.

Find your favorite mobility movements and do them EVERY SINGLE DAY. Why? The more flexibility you you have, the more fluid and easier your WODs and your recovery will be.

Assignment #1:

Squat test: Is your ankles or your hips, MWOD

Do the MWOD and post results to comments.


Get to know…..Ben R.!

How long have you been a CrossFitter?
I’m still in the toddler stage-19 months

What is your previous sports/fitness background?
HS football, strength training

What is your favorite CrossFit WOD?
It’s a toss up between Grace and Helen, I hate running but I love KB swings and I feel my best time at a WOD was Grace.

Least Favorite?
Kelly….did I mention I hate running?

Your Fran time?
09/26/2011-7:13, I’m not in a hurry to beat that anytime soon!

What athlete (CrossFit or otherwise) do you admire most and why?
Everyone loves Rich!

What do you hope to accomplish by doing CrossFit?
Staying fit until my heart doesn’t beat, funny CrossFit may cause that!

Do you train for a specific purpose (ie, another sport)?
I train to be a better me, and to one day beat Shupe in a WOD!

What are your CrossFit goals?
FS 300+, DL 400+, maybe a sub 4 min Fran! (I have a lot of work to do)

Do you paleo or zone?
I eat lean and I try not to waste calories….unless we’re talking ice cream!

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats, no question!

What do you do when you are not at CrossFit?
I work, I spend time with my kids, Zadok and Zelle, and my girlfriend.

Lifting shoes or Vibram five fingers?
Right now, Inov-8s but that is going to change soon so Amie will get off of my butt about lifting shoes!

What is on your favorite CrossFit t-shirt?
RokFit- Pickup the bar

What do you do for warmup?
I like to row or run

What do you do for recovery?
I roll out and try to stay on top of my glutamine intake.

How often do you take rest days?
Usually 1 per week but that may need to be extended to 2!

What is the best piece of advice you’d give a new CrossFitter?
Dedicate 3 months, come in 3x per week, do work and you won’t be disappointed, I promise!

What CrossFit certs have you been to or hope to go to?
I hope to get level 1 soon and CrossFit kids, I totally want my kids in CF.

If you could have dinner with three CrossFit all-stars, who would it be?
Glassman, to ask why he started Crossfit, Froning , to ask about his mindset behind competion and training and his faith and Speal, he’s definitely a legend, I’d like to just pick his brain as an undersized guy in competion.

What do you like best about CrossFit Seven?
The people are great and it has great competitors and knowledge.

Any other information you would like the world to know???
I’d love to own my own gym. Yeagar and I recently started an apparel company, Callus!

Post thoughts to comments.

Tuesday WOD, September 4, 2012

7 thoughts on “Tuesday WOD, September 4, 2012

  • September 3, 2012 at 8:43 pm

    Ben, I want some of your shirts

  • September 3, 2012 at 10:13 pm

    Jeremy, whatever you want! We also have shorts and other accessories in the works. Let myself or Yeager know and we’ll hook you up!

  • September 4, 2012 at 7:53 am

    WOD: 13 MU/ 10:40 RX.

  • September 4, 2012 at 8:08 am

    5 Muscle Ups – 14 Minutes (subbed 15 burpees for 50 double unders)

  • September 4, 2012 at 11:00 am

    WOD: 11 MU/ 11:37RX

  • September 4, 2012 at 4:53 pm

    14 MU / 15:32 rx’ed

    It was dang hot this afternoon!

  • September 4, 2012 at 5:33 pm

    16 MU / 12:37 Rx
    It was a lot hotter this afternoon that it is at the 6:00 or 9:00 class! Not used to that. Lots of credit to all you folks who normally work out in the afternoons.

Comments are closed.