Mobility Monday!! Here are your Monday WODs...

April 26, 2015

Great job by all on that EWOD this morning!  "Jerry" is no joke!  The leaderboard is now updated :)


Tomorrow is MOBILITY MONDAY!!  We would like to start introducing new mobility exercises every Monday.  Mobility is very important not only for injury prevention, but also for improving our olympic lifting movements. 


Here are you Monday WOD!


Monday April 27, 2015


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


Mobility Monday!!



400m Run

10 Toe Touches

10 Drop Squats

10 KB RDL’s per leg

10 Mountain Climber Push-ups



Whoever did Sunday’s endurance WOD may have some tight calves after all the running!  We also did a fair bit of jump rope last week.  That being said, it is important that we keep our calves loose and mobile so they don’t negatively affect a range of the movements we do and so that we don’t develop chronic injuries.  




2015 Masters Qualifier Event 4


21-15-9 reps for time of:

Deadlifts 155/225

Box jumps 20/24

HSPU (sub = pike pushups from box)



Endurance WOD (6:30pm)


Part A) 

1000m Run

50 Mountain Climbers R/L = 1

30 Box Jumps


Part B)

1000m Row

50 Grasshoppers R/L = 1

30 Tuck Jumps


Part C) 

300 Singles

50 Plank up-down

30 Skater Jumps


**REST PRECISELY 3 minutes between sections**



On-Ramp (7:30pm)




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