Wednesday's WOD...let's mobiliiizzzeeee

April 14, 2015

I think you all can agree that was a fight gone VERY bad today.  Nice work by everyone!!  You guys really pushed through those 500 reps through the heat and all!!  I hope you feel satisfied with your accomplishments...lots of RX's on the board today!  Props to Eric for completing that WOD...WITH A VEST!!  INCREDIBLE!  Also awesome job Bri for completing both the regular WOD and the EWOD which was also very challenging!  Crushing our limits every day :)


Tomorrow we will be working on mobility and strength for the remainder of the class with a short met-con at the end.  You will have 8 minutes at the beginning of class to use the mobility tools we have available to target any areas of tightness.  We will have mobility exercises and stretching suggestions ready for you, but feel free to research some new ideas or refer to our mobility book at the front.  Also, don't forget about yoga at 6:30pm with miss Sherri!


Here is your Wednesday WOD:


Wednesday April 15, 2015 - PAY YOUR TAXES!!


CrossFit (6am/7am/10am/12:15pm/5:30pm)



8 minutes to mobilize and work out any areas of tightness.  Feel free to use foam rollers, lacrosse balls, barbells, resistance bands, KBs, or anything in the gym.  Talk to your coaches if you need some mobility exercise ideas!



For 8 minutes go through the following exercises:

75m Run (to stop sign)

75m Back Pedal on the way back

12 Hollow Rocks

12 Table Top K2E (each side)

12 Reps of a jump rope CHALLENGE (ie. DUBs, backwards DUBs, triple unders…whatever challenges you)



Find your 2RM FRONT SQUAT.  Then perform 4 x 4 BACK SQUATS at the same weight that you achieved for your 2RM Front Squat.





DUBs (sub 3:1 singles)

Ab-mat Sit-ups


Let’s update that leaderboard!!


Yoga (6:30pm)


On-ramp (7:30pm) – clean (positions), back squat (high bar vs. low bar)




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