7RFT

Stop, Drop, and Roll

3 sets of: 2 rope climbs 3 reverse wall climbs 10 box jumps AFAP 7 rounds for time: 5 clean and Jerk (155/110) 10 pull ups Registration for the Open begins Jan. 12, 2017. STAGE 1: The Open Five Weeks | Feb. 23 – March 27 17.1: Feb. 23 – 27 17.2: March 2 – […]

Schism

3 sets of: 25 unbroken double unders 10 unbroken kipping pullups L sit hold- accumulate 30 sec 7 rds for time 200m run 10 wall ball (20/14) 10 KB swings (53/40)

Shenanigans

Every 2 minutes for 14 minutes: Front squat x 3 @ 80% For time 7 rounds 4 power snatch (155/110) 7 box jumps (30/24)

Strictly Speaking

WOD c/o CrossFit.com Mainsite 7 rounds for time of: 10 Sumo Deadlift High Pulls (95/65) 10 Ring dips

René

Hero WOD c/o CrossFit.Com (40min cap) 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it.

Lucky You

Warm-up 1,000m Row [Log your meters here – Row4Rice challenge] 7 Rounds for time: 7 Push-ups 7 Deadlifts (245/165) 7 V-ups 7 Strict Pull-ups 7 Burpee Box Jumps (24″/20″) 7 Ball Slam Getups (20/15) 7 Goblet Squats (70/53)