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CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD
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TUESDAY 06.26.2012

1. Baseline
4 rounds:
200m run
10 burpees
2. Work Capacity
21-15-9
Overhead Squat 95/65
pull-ups
ring pushups
courtesy of SEALFit

 

MONDAY 06.25.2012

"Super Sub"
10 min AMRAP
10 wall balls
run 25m
3 deadlift 225/135

SATURDAY 06.23.2012

10-1 ladder
Push up
Sit up
Burpee
Box jump (may combine to do burpee box jump)
Kb clean

FRIDAY 06.22.2012

 


The very FIRST CrossFit.com WOD ever posted 

"Fast & Heavy"

Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)

Notes:

"Thruster" is a deep front squat to a push press all in one explosive movement.
Time routine from start to finish.
Ranking is a composite of load used in "Thruster" and total time.
Submit body weight because load value is based on percentage of body weight.

 

compare with Feb 10, 2001

 

THURSDAY 06.21.2012

1. "Gruel"
for time: 10-9-8-7-6-5-4-3-2-1
deadlift 225/135
weighted situps (45/25)
5-10-5 shuffle between each rung

 

2. Skill Work
Around the world plank walks
2-3 revolutions for quality

 

WEDNESDAY 06.20.2012

1. Skill Work
5-4-3-2-1
Wall Walk
medball over head toss
medball chest pass

 

2."Double Trouble"
3 rounds For Time
2 min max double-unders 
25 reps Pull-ups

TUESDAY 06.19.2012

a happy Birthday to Hans Florine, doing one-hand pull-up holds on his 48th birthday a day after obliterating the world record on climbing El Capitan.
"48 special"
4 rounds for time:
12 burpees
12 box jumps 24/20
12 kb swings
12 hollow rocks

MONDAY 06.18.2012

"Power of 10"
10 min AMRAP
10 Power Cleans
10 Push Presses
10 Front Squats
courtesy of anywherefit

 

SATURDAY 06.16.2012

Alex "what do I know about diamonds" goes Turkish
"PupFit"
4 rounds for Time
30kb swings 1.5/1.0
10 pull ups
10 ring dips
10 box jumps
10 Toes to Bar
Run 220m

 

FRIDAY 06.15.2012

"Nancy"

5 rounds for time
400 meter run
15 Overhead squat 95/65