WOD Sat. Sep. 15

September 14th, 2012

Free introductory class at 10:00am. No RSVP necessary. Please come a few minutes early to fill out some paperwork.


Individual WOD at 8:00am and 11:00am

Level 1/2

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Be smart! Scale, modify and/or adapt as needed! This one is brutal as RX’d.


Double Baseline

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Rest 5:00 minutes and repeat


Team WOD at 9:00am and 10:00am

All Levels
“Circle O’ Pain”
Duration: 30 minutes

Everyone gathers in a large circle. Each person takes a turn calling out an exercise including number of reps/distance/etc. to be completed. Everyone, including the person that called out the exercise, does the exercise. Guidelines –

  • The exercise called out should be completed in 1 minute or less.
  • Bodyweight exercises only.
  • Examples: Push-ups, situps, burpees, sprints, leg lifts, squats, chase the rabbits, etc. etc. etc.
  • Each individual must gauge whether they need to do less reps than what is called out. If you are new to CrossFit don’t overdo it.