Overhead Squat 10-8-6-4-2 reps Add weight as you progress.
Posts By: Will
10 knees to elbows 15 wall balls 20 kb swings 3 laps AMRAP in 25 mins
You might notice that the leaderboard has been erased. Relax, if you were on the board, we wrote your time down. If it was for one of The Benchmark Girls or The New Girls it will be back. If it was for something else, it’s probably going to be gone. The new leaderboard will be more »
We’re going to start including the MobilityWOD with our daily WOD. It won’t be every day, and there will be no set schedule for when we do it — it’ll just be here and there. But it will begin tomorrow. Here’s the fun part: we’re going to start with day one of the MobilityWOD, and more »
3 cleans (135/95) 6 burpees 10 rounds Part 2: MobilityWOD Episode 1 (see above)
10 strict pullups 20 kb swings (55/35) 30 box jumps 40 pushups 50 situps 60 parallet jumps 50 situps 40 pushups 30 box jumps 20 kb swings 10 strict pullups
10 thrusters (135/95) 25 burpees 8 thrusters 20 burpees 6 thrusters 15 burpees 4 thrusters 10 burpees 2 thrusters 5 burpees
The next time I get to do the programming we’re doing this WOD…
5 tasks Run 1 mile 100 Russian twists (total) 125 pushups (hands must come off the floor at bottom) 150 double unders (600 singles) 200 parallet jumps (total) Can do exercises in any order and break them up in any manner you wish.
500m row 12 deadlifts (225/155) 21 box jumps 3 rounds
2 SDHP (95/65) 4 wallballs (20/14 to 10′) 6 double unders Add 2 reps to each exercise per round AMRAP in 18 mins
If we ever happen to get bored of Hooverball, this should be our next sport…
2 laps 50 situps 2 laps 25 pullups 2 laps 50 kb swings (55/35) 2 laps 25 knees to elbows 2 laps
Check this site out. It’ll program a WOD for you in one of several different categories. Might be fun to try out on a Saturday. I wonder if it has flutter kicks and mountain climbers in its list of exercises?
Karen 150 wallballs for time (20/14 to the 10′ line)
By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a more »
2 laps 10 pushups 5 ring dips AMRAP in 20 mins
We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We more »
10 deadlifts (225/155) 20 pullups 4 rounds
Shoulder Press 5-5-5-5-5 Strict press — no pushing, no jerking Part 2 (optional) 100 kb swings for time (55/35)