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

As many rounds as possible in 25 minutes of:

25 calorie Row
100 Double unders
80 Kettlebell swings (53 lb./35 lb.)
100 Squats
60 Push-ups
100 Double unders
40 Sit ups
100 Walking lunges
20 Burpees

Post completed rounds to comments.


CF7 Gives Back!

We want to plan a series of service projects that allow us to give back to the local community! Can you imagine what kind of man power a large group of CrossFitters can provide??

We are in the stages of planning the first service project and are taking suggestions for programs we can get involved in. We have ideas, but want to hear from you as well. What are local organizations or events that you are involved in that could benefit from the man power of CF7? Post your ideas for service projects to comments, and we will let you know when the first event is on the books!

Wednesday WOD, November 7, 2012

10 thoughts on “Wednesday WOD, November 7, 2012

  • November 7, 2012 at 12:35 am


  • November 7, 2012 at 8:46 am

    Habitat for Humanity! It is very rewarding! Plus help a needy family to get a new house!My work helps sponsor a build each year! No experience needed… We build a house in about 4 days. 2 6 hour shifts a day.


  • November 7, 2012 at 8:55 am

    WOD: 1rd, 25 cal row, 91 D/U’s.

  • November 7, 2012 at 11:50 am

    WOD: 1 round + row + 34 DUs

  • November 7, 2012 at 2:24 pm

    WOD: 1 round + row + 52 DU’s

  • November 7, 2012 at 4:06 pm

    See the people I have to work out with! I was proud to get thru 1 round with 6 sec left! Thank you all for continuing to leave me in your dust… I mean motivate me!!!

  • November 7, 2012 at 4:38 pm

    So glad Kyle posts his times everyday so I have something to aim for when I do a CF7 WOD. 1 round + row + 34 DU. Legs still toast from HOA4 comp this weekend. Shout out to Kenzie, Dabney, amie, and curtis

  • November 7, 2012 at 6:22 pm

    10×1 pwr snatch- #155 last few sets
    CF7 WOD: 1rd + 25cal row+ 100du+ 24 kbs
    Jared- we welcome you CF Waco kids to challenge us masters athletes everyday!!

  • November 7, 2012 at 6:57 pm

    Amen, Misty! 6 am folks are crazy good!

  • November 8, 2012 at 12:57 pm

    Thanks for the shout out Jared…and quit choosing only the WODs youre good at!

Comments are closed.