CrossFit Seven

Wednesday WOD, 3/10/10

Amie — Wed, 10 Mar 2010 01:37:58 +0000

“Chipper No. 3″
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20″/16″)
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
20 minute time limit.

Check out this video of Chad Vaugh from a recent Olympic lifting seminar. Chad is a two-time Olympian and was at the seminar that Andy and Angie recently attended. The video is amazing – watch how fast his feet and elbows move!

(The really funny part is listening to Andy cheer for him – the voice you hear in the background cheering and clapping when no one else is cheering or clapping – that would be Andy.)

Visit sicfit.com for more Videos

Tuesday WOD, 3/9/10

Amie — Tue, 09 Mar 2010 12:46:23 +0000

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scale:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Post time to comments.

Angie is a tough WOD, one that you have to be wise in your approach. Scale as necessary because 100 pullups is no joke. The average Angie time is around 20 minutes – scale what you need to in order to get in the 20 minute time frame.
(Click here for top Angie times.)

Monday WOD, 3/8/10

Amie — Mon, 08 Mar 2010 10:47:45 +0000

10-9-8-7-6-5-4-3-2-1
Push press (115 lbs./75 lbs.)
Burpee

Post time to comments.

You are invited!

Amie — Fri, 05 Mar 2010 18:30:05 +0000

You are invited to a Baby party for Mackey and Jo!

Host: Wisky and imp

Location:
John’s House
3451 Brady
Fort Worth, TX 76109

When: Saturday, March 20, 2:00PM

Come eat some BBQ. Make fun of Mackey. Congratulate Jo. And enjoy John’s beautiful home. Buy them some stuff from WalMart or Target.

RSVP to comments or to Whiskey.

Friday WOD, 3/5/10

Amie — Fri, 05 Mar 2010 10:55:24 +0000

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Ronin sent in pictures from the Birthday WOD – thank you everyone!!