Mobility WOD
Gymnastics WOD

WOD:
Thruster 1-1-1-1-1

followed by as many rounds as possible in 7 minutes of:
3 Power Snatches (115 lb./75 lb.)
5 Box jumps
7 Clapping Push-ups

Post thruster load and metcon rounds to comments.

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One of the biggest obstacles in CrossFit is flexibility of athletes, which can hinder everything from your ability to row to Olympic lifts. And, as much as we say we stretch, sometimes, our stretch time just isn’t long enough.

I’ve heard a couple of you talking about the Gymnastics WODs, and have added the link up top (will be posted daily, along with the MWOD). Both the mobility WODs and gymnastics WODs will help increase your flexibility, core strength, and add to your tool box of awesome CrossFit moves. Do the Burgener Warmup every day to increase your speed through the middle. If you can create a routine/habit of doing the MWOD, GWOD and Burgener warmup daily, you will see vast improvements in all of your CrossFit WODs!

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Coach B sent me this picture from Notre Dame…Scott L., this one is for you!

Media:
Monday WOD, April 18, 2011

11 thoughts on “Monday WOD, April 18, 2011

  • April 17, 2011 at 9:02 pm
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    Amie, oddly enough, I’ve seen Coach Ara say that. Great stuff.

  • April 18, 2011 at 6:20 am
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    65, 85, 90, 95, 100
    5 rds

  • April 18, 2011 at 7:07 am
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    135 – 155 – failed 185 last three lifts
    5 rounds (rx)

  • April 18, 2011 at 7:52 am
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    135/150/160/175/failed 185; 175 is the most i have put over my head.

    6 rounds at 95#

  • April 18, 2011 at 8:47 am
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    Max Thruster 195

    8 Rounds + 3 Snatch + 4 Box jumps

  • April 18, 2011 at 1:17 pm
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    Thrusters – 115# max and then my form was getting bad..

    6 rounds + 3 snatch + 2 box jumps (first time to do clapping push ups, I didn’t know I could!)

    Nice Brent! That’s fast!

  • April 18, 2011 at 5:55 pm
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    Thruster 205#

    6 rounds + 2 pwr sn Rx

  • April 18, 2011 at 7:19 pm
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    “Hammer” – 34:20. GREAT HERO WOD!

  • April 18, 2011 at 7:23 pm
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    Max Thruster 225

    7 Rounds + 1 Snatch

  • April 18, 2011 at 8:31 pm
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    thruster 115#

    5 rnds + 1 snatch at 75#

    by the way…Ryan, I love the new set up!!! it is freakin’ awesome!!!!

  • April 18, 2011 at 10:18 pm
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    Thrusters 145lbs

    7 rounds. Snatch 89 lbs.

Comments are closed.