Rack positon stretches

Work to a heavy power clean with 2 front squats

3 rounds of:

25 Back extensions
30 Weighted sit ups

THIS IS NOT TIMED – it’s a task completion WOD.

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Graham Holmberg, CrossFit Games 2010 Champion, attempts the impossible:


The Rooster Reporter sent in these photos from a recent 6am WOD…it takes a special person to get up and CrossFit at 6am in the morning…..

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Thursday WOD, January 5, 2012

4 thoughts on “Thursday WOD, January 5, 2012

  • January 4, 2012 at 8:57 pm

    Everything is for TIME!!!

  • January 4, 2012 at 9:36 pm

    Tank tops and doodoo brown hoodies are making a comeback. As usual, the roosters are the trendsetters.

  • January 4, 2012 at 11:00 pm

    The real question is should Dike’s Rooster name be Doodoo, Steamer or Mr. White Trash

  • January 5, 2012 at 10:42 am

    Roosters like to Party!

    Call me whatever you want Wodfather.

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