Mobility WOD


Three rounds for time of:
22 Kettlebell swings, (2 pood/1.5 pood)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

This WOD appeared on the main site a few days ago. The prescribed WOD is five rounds. You can do three-five rounds, depending on your level of CrossFit (if you are new, do three rounds; advanced CrossFitters can do four or five.)

Post time to comments.


CF7 Christmas party, this Thursday at the Tavern on Hulen St., 7 pm – 9 pm. See you there!!


For our runners, several local events are coming up for you!

There is a FREE (yes, FREE) race coming up for those training for the Cowtown Marathon. Anyone can register for the race, so if you would like to participate, click here to register.

Our friends from Luke’s Locker stopped by on Saturday. Lance told me about their upcoming program, The Beat Goes On. There are several programs being offered, including a speed program that will include hills. If you are interested, registration is now open and is $165 through December 31.

PALEO JANUARY is around the corner! We’ve thrown a lot of information at you regarding Paleo, and I’ve heard from a couple of you that you just aren’t sure what to eat…not to worry! In January, we’ll post recipes throughout each week of things you can eat at home, menu choices for eating out, snacks and more.

If you want a head start, check out Paleo Plan. For $9.99/month, they will plan your meals for you and send you a shopping list of things to buy. Their site says, “We save you time by planning your meals every day, making it easier to decide what to eat, and with our complimentary shopping lists, you’ll have everything you need, right in your kitchen. And by taking advantage of our cohesive approach to meal planning, you’ll throw away almost no food, which will save you money week after week as you will only buy the food you actually use.”

Tuesday WOD, December 14, 2010

6 thoughts on “Tuesday WOD, December 14, 2010

  • December 14, 2010 at 12:01 am

    Amie, had you posted a while back about WODs we can do at hotels and while traveling? Do you have the link? Or did I just imagine it…

  • December 14, 2010 at 8:54 am

    25:12 with 1.5 pood – 3 rounds. this is a grinder.

  • December 14, 2010 at 1:53 pm

    does ECF7RRT still exsist?

  • December 14, 2010 at 5:39 pm

    Station WOD : 4 rounds for time
    400m run
    10 24″ box (firetruck bumper) jumps
    20 push-ups
    30 air squats

    I really just wanted to post to see if the avatar thing worked, but me and the crew did really do the WOD

  • December 14, 2010 at 7:29 pm


    I think somewhere in that acronym running is one of the R’s. If that is the case and you are wondering if we still meet to run the answer is yes. I believe the running schedule is Tuesdays at Rivercrest Country Club and Thursdays at the TCU track/tennis courts. I’ve been absent for a while but that is the pattern I am seeing. Both days the running starts 5 am. Hope this helps and if ECF7RRT has nothing to do with running please disregard.

    Way to Miles and Kristin on Whitten both did Main site version Rx.

    I have yet to swing the elusive 2 pood-er.
    5rds Whitten 53/20 37:56

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