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Mobility Mashup


Mobility Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD.

Each athlete conducts 2 rounds of 90 seconds of total work consisting of:
30 sec press
30 sec push press
30 sec push jerk
With empty bar and continuously running clock

90 sec rest in between rounds


12 min AMRAP
5 Diamond Push Ups
10 Kettlebell Swings (24/16kg)
20 Kettlebell Deadlifts

12 Days of Fitness

Skill/Strength: Skill

WOD: Conditioning
The WOD will be a fitness surprise and the movements will be listed on the chalkboard.

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

For Example – On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down.

Finish: Recovery


Skill/Strength: Strength
Shoulder Press
5 reps @ 65%
5 reps @ 75%
AMRAP @ 85%

WOD: Conditioning
9 Pull Ups
9 Thrusters (95/65#)
15 Pull Ups
15 Thrusters
21 Pull Ups
21 Thrusters

Finish: Midline
2 x 1 min Plank Holds


Skill/Strength: Skill
Snatch Complex
8 min EMOM
1 Power Snatch
1 Hang Snatch (Full Squat)
1 OH Squat

WOD: Conditioning
30 min AMRAP
5 Deadlifts (275/185#)
13 Push Ups
9 Box Jumps

Finish: Recovery

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
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