Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

Work to a heavy Snatch

7×2 Back squat

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Mark your calendar for Monday, May 27th, CF7 annual MURPH Memorial Day WOD!.

This year, we are raising money to support The Lone Survivor Foundation! The Lone Survivor Foundation is here to help America’s Wounded Warriors and their families adjust to the effects of their experiences and help them transition into what may be looked at as their ‘new normal’ – providing an understanding and acceptance of who they are as a person, a family, and a community.

Our goal is $1,000. You can donate here, and every bit helps! Please help us support this worthy cause!


You may have already watched all of the videos below, but there is such a wealth of knowledge in each one that you could watch each video 10 times, each time focusing on a different body part, bar path, technique, position, etc., and learn something new each time.

Spend some time today watching each video and listening to Chad analyze his own lifts. He gives great cues to what makes a successful lift and common faults that we all do. It’s sheer greatness.


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Thursday WOD, May 9, 2013

5 thoughts on “Thursday WOD, May 9, 2013

  • May 9, 2013 at 8:17 am

    Worked up to 75# snatch. Need work on squat
    So stayed at 75#.

    7 x 2 BS up to 160. Then did one rep max 165
    & PR’d on 170!! Thanks Ryan for encouragement!
    Great Job everyone this morning!

  • May 9, 2013 at 2:06 pm

    Snatch 175
    Squats 245

    Some explosive squats in the Rooster shed this morning!

  • May 9, 2013 at 2:28 pm

    Pr’d snatch 90#.
    Slow & ugly…..
    No idea what we were squatting.
    Great job Angie!

  • May 9, 2013 at 2:48 pm

    PR squat 205
    LeanFit Helen new PR 9:58

  • May 9, 2013 at 3:20 pm

    Sometimes u need that extra propulsion for squats…..helps me;-)

    Worked on form for snatch
    Squats 245 with some propulsion…

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