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Team WOD

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WOD: Conditioning
For Time (with a Partner)
5,000 meter Row
50 Front Squats (AHAP)
60 Box Jumps (AHAP)

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.


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Skill/Strength: Strength
Bench Press
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

55% of 1RM + 5-7lbs. Lift every 90 seconds

WOD: Oly Work

Choose from Shoulder Press / Push Press / Push Jerk / Split Jerk.
Get heavy.

Finish: Intensity
For Time:

30/21 Cal Air Bike
50 Wall Balls (20/14#)

Mobility Mashup

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Mobility Mashup is an updated version of our Mobility class. We will work through the body with a concentration on a key area that we will utilize during the WOD. With proper preparation and mobilization your body will be better prepared for the demands of a WOD.

Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

30 Muscle-ups

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Skill/Strength: Strength
Shoulder Press
5 x 5
55% of 1 rep max

WOD: Conditioning
30 Muscle-Ups (Bar or Ring), or

50 Pull-ups & 50 Dips (Bar or Ring), or

If you have a few Muscle-ups go for as many MUs as possible and then go to pull-ups and dips

Finish: Skill Work
Max Double Unders in 2 mins