Monday's WODs...

August 9, 2015

I've had some requests for more girl-named WOD combos this week since 'Cindy full of Grace' and 'Jackie and Karen Unite' were so much FUN!!  I'll see what I can come up with...but for our Monday programming we will be working on our overhead strength and mobility with snatches and overhead squats! Yipee!!


Monday Aug. 10, 2015


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


Mobility Monday!!



200m Run

75m Waitors Walk (right)

75m Waitors Walk (left)

10 Banana Rocks

10 Hollow Rocks

10 Frog Thrusters

10 Squats



Couch Stretch – 1 min. per leg

Overhead box stretch

20 Handstand Shoulder activations



EMOM for 8 mins:

2 FULL T&G SNATCHES as heavy as you can go without breaking form



For time:


Overhead Squats 75/115

Alternating KB Snatch 53/70

Ab mat Sit-ups


Cash-out: 400m Farmer’s Carry 35/55 (you can use DBs or KBs)



Endurance WOD (6:30pm)



Single Leg Singles

Mountain Climbers

Row x 3



On-Ramp (7:30pm)

Back to basics!




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