Don’t forget to set your clocks back one hour on Saturday night!

Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run


1000m Row
Rest 2 minutes, then, Tabata Friday:

Chest to bar pull-ups
Hand release push-ups
Russian Twists

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are chest to bar pull-ups, the second 8 are hand release push-ups, the third 8 intervals are Russian twists, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the total number of reps for all of the eight intervals.


CrossFit Seven is sending a team to the Heart of America competition in Springfield, MO this weekend!! Best of luck to Dabney, Makenzie, Amie, Curtis, Reid and Jared! The first WOD is tonight at 8 pm!! You can follow their progress here at the Heart of America website.



Sound off to comments and tell us your good news!!!

Of course, Hunter Pence did this Baseball Nation
(Click on the link to watch the video.)

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Friday WOD, November 2, 2012

2 thoughts on “Friday WOD, November 2, 2012

  • November 2, 2012 at 4:40 pm

    Where areall the posts? 405

  • November 2, 2012 at 6:46 pm

    407…I’m sore from Wednesdays WOD!

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