You Monday WODs...

August 16, 2015

Another fun week ahead!  What better way to kick it off than with muscle ups and deadlifts!?  Here are your Monday WODs...


Monday Aug. 17, 2015


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


Mobility Monday!!



200m Run

2 Lengths Suitcase Lunge

10 KB Thrusters (1KB)

1 Knee hug toe tugs

5 Burpee Pull-ups



Chair hold to test ankle mobility (pre-test)

Calf stretch against rig (gastroc and soleus)

KB ankle mobilization

Foam roll calf and Achilles

Chair hold to test ankle mobility (re-test)



Establish your 1RM Deadlift




Deadlifts (50% 1RM)



Muscle Ups (sub = equal reps of pull-ups AND dips)


Cash-out: 11 Back Squats with your deadlift bar



Endurance WOD (6:30pm)


5 RFT:

20 Calorie Row/400m Run

15 Deck Squat Jumps

10 Slam Balls 30/50

5 Donkey Kicks (sub = Mule kicks)



On-Ramp (7:30pm)





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