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CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD
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WEDNESDAY 12.05.2012





Back Squat:
5-5-5-5-5

EMOTM for 8 min
5 Kb Snatches each hand (1.5/1)
Max DUs

Score is Total DUs
**DUs sub is 3 singles



Followed by 800m Run


INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 12.04.2012

Standard:
12 Minute AMRAP:
7 Pike Jumps
7 Push-ups
11 Thrusters (115/75)
14 Toes-to-bar


Competitors:
"Tom"
25 Minute AMRAP
7 Muscle-ups
11 Thrusters (155/105)
14 Toes-to-bar

MONDAY 12.3.2012

800m Run then

5 rounds:
Boulder 2 Routes (up and down, no jumping off from the top)
3 Power Cleans (155/115)

Followed by 800m Run
INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 12.11.2012

"Glen"

For time:
30 Clean and jerk (135/95)
Run 1 mile
50 Towel Knees to elbows
50 Towel Pull-ups
Run 1 mile
100 Burpees

FRIDAY 11.30.2012

5/7 Rounds (Standard/Comp):
12 Thrusters (75/55)
9 Toes-2-Bar
200m Run with Medball (20/14)

THURSDAY 10.29.2012


Weighted Ring Dips
3-3-3-3-3

3 Rounds
10 Squat Cleans (135/95)
20 Box Jumps (30/24)

WEDNESDAY 11.28.2012

4 Attempts on the Campus Board

3/5 Rounds (Standard/Comp):
12 Push Press (115/75)
40m Shuttle Sprint (4x10m)
8 Power Snatch (115/75)
4 Overhead Squats (115/75)

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 11.27.2012

1. Front Squat
9-9-9-9

2. Golden Bear
3 or 5 Rounds (Standard/Comp):
9 Bear Complex (95/65)
50m Bear Crawl

bear complex = clean + thruster + back squat + push press

MONDAY 11.26.2012

Partner WOD:
10 Thrusters (135/95)
20 Burpees
30 Knees-2-Elbows
400m Run (Together)
50 Pistols (25 each leg)
40 Box Jumps (24/20)
30 Weighted Push-ups (45/25)
200m Barbell Carry (135/95 partners must hold fat ends of barbell)
10 Bar Muscle-ups

For all but the 400m run and Barbell Carry, while one partner is working on the
chipper the other is performing a plank. Work may not be done on the chipper unless the partner
is in a plank. Rx for plank is a straight line through shoulders, hips, and ankles.

Bar Muscle-ups Subs:
10 L-sit Pull-ups + 10 Ring Dips
10 Toes-2-Bar + 10 Ring Dips + 10 Pike Jumps

 

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 11.24.2012


Warm up to working deadlift weight (315 or ~70-75% of 1RM) then,

10 Rounds:
15 DUs
1 Deadlift (315/215)
13 Hollow Rocks
1 Deadlift (315/215)
10 Chest-to-Bar Pull-ups
1 Deadlift (315/215)
7 HSPUs