Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

30 minute workout (clock never stops).
1 minute max rep Close grip bench press (155 lb./75 lb.)
2 minutes max rep Double-unders
3 minutes max rep Muscle-ups or chest to bar pull ups
6 minutes to reach max power snatch
then as many rounds as possible in 18 minutes of:
15 Step ups
12 Shoulder to overhead (115 lb./75 lb.)
9 Toes to bar

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You know what is missing from the CF7 team?? YOU.


Each and All, CrossFit Games

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Tuesday WOD, February 11, 2014

5 thoughts on “Tuesday WOD, February 11, 2014

  • February 10, 2014 at 11:53 pm

    Due to my sponsors – Black Ops and Daybreak Cafe – I will be unable to participate in the open this year – I will be focusing my attention on the Firebase Games this fall – best of luck to all on the C7 Team

    Please direct all press questions to Media Relations at Firebase Apache

    Also follow the Team Black Ops @ #2Pood / #MayorofTC /#littleman / #Brent

  • February 11, 2014 at 10:24 am

    Nice PAU-KUNE! Please count me in on the Firebase Games.

    Reps – 17/45/10 = 72
    Weight – 165#
    AMRAP – 7 + 27

  • February 11, 2014 at 12:49 pm

    Wow. What a wod!

    41 DUs
    11 MUs with small band

    Snatch 165#


  • February 11, 2014 at 12:56 pm

    The WODs for the Firebase Games will be available 5 days before the games. Pau-Kune and the team will work diligently to make them as challenging as possible… Well long story short, we will use Lokey as a standard participant.

    Sign up will begin next week and it is $50/wod.

    Good luck!

    We will also be ordering cups…..

  • February 11, 2014 at 5:47 pm

    Bench: 18 reps
    Double Unders: 95 reps
    Muscle Ups: 8 reps
    Total = 121 reps

    Power Snatch: 175#

    AMRAP: 7rds + 11reps

    All rxed

    Really fun morning, lots of people!

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