5 sets of 2 power clean at 80% 1rep max

5 sets of 2 back squat, after each set do 2 max height box jumps

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are in the works!

You asked for them, and Ryan is going to order CF7 hooded sweatshirts! Cost and colors are TBD (will post details as they become available).

You must “PRE-ORDER” your sweatshirt. If you want one, write your name, color preference and size on the white board in Ryan’s office.

Sweatshirts will ONLY be ordered for the names on the board.

Write your order on the white board by next Wednesday, December 21.


Yoga Journal has a 21-day yoga challenge beginning Jan. 9! You can register (for free) here, and each day, you receive an email with a video on that day’s stretch!

Yoga is a great addition to CrossFit, because increases in flexibility makes you a better, more efficient athlete! As you make your fitness goals for 2012, make a commitment to mobility and flexibility!


Want to learn what you burn?

Doctor’s Orders Weight Loss and Metabolism Centers can start you on the path to discovering your body’s metabolism. They will help you define your body’s current composition and how to improve your body’s metabolism and caloric needs. Call 817.644.3802 for more information.

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Thursday WOD, December 15, 2011

One thought on “Thursday WOD, December 15, 2011

  • December 14, 2011 at 9:31 am

    I haven’t worn a hoodie since college. Can we request a regular sweatshirt (no hood)?

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