Complete as many rounds as possible in seven minutes of:

7 Deadlifts

20 meter Sprint

14 One legged squats

21 Double-unders

20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift).

Post rounds completed to comments.


She’s been lurking in the shadows of the morning mist, training an elite group of members.  Studying your every move and waiting patiently for her time to come.  Her name is G, and she was born to CrossFit.  If you haven’t had the pleasure of watching her perform a WOD, I suggest you take the time.  Watching her in the depths of the most brutal, devastating workout, as she grinds through her reps, she’ll double over and rest her hands on her knees like the rest of us, but when she looks up, its not a look of pain, but a smile.  I wouldn’t be surprised if the picture above was the last pull of a 10k row!  She is an amazing coach and athlete who has supported the gym from the very beginning.  Thank you G!  For your optimism, your patience and showing me how to kick a WODs ass.

Get ready, because she is about to be around a lot more often:)


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