7 Rounder

Aug 11th, 2012

Category: CrossFit

7 Rounder

throw things

*Going forward we will be adding classes on Monday and Thursday at 4pm.  Don’t worry open gymers, we are not getting rid of your time, we are just simply asking you to share the gym with a class.  However, there will no longer be a dedicated coach for open gym since most open gymers typically make up a workout rather than using these times to seek out personal coaching.  With that saying, if there something specific you would like help with, grab a coach floating around or let us know ahead of time and we’ll make sure someone is available to help you out.*

7 rounds
5 burpee pull-ups
10 Power snatches (75,55)
15 Air squats
100m run

L2 – 5 rounds (65/45)
L1 – 4 rounds (45/35)


  1. Nicole D 08/13/2012 at 12:38 pm

    WOD: 22:36 6 rounds, knees to chest

  2. Andreacooke88 08/11/2012 at 4:41 pm

    Wod 13:02rx… 5th round hurtttt

  3. jason barrow 08/11/2012 at 4:14 pm

    WOD: 21:30 Rx

    For all the movements where shorter people have an advantage, I’ll GLADLY take those burpee pullups.

    More consistency in ring-muscle-up practice after class. It’s still a giant process before each one: standing on a box, setting my hands in false grip perfectly, kicking the box away, finally going into the muscle-up. But my hit rate today was much better than before.