Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

As many rounds as possible in 25 minutes of:

1 Legless Rope Climb
3 Muscle-ups
5 Wall Climbs
25 Wallballs
50 Double Unders

Post completed rounds to comments. (Subs will be given where appropriate.)


The Everest Brawl: A sherpa’s tale, Outside Magazine

For all of the ladies who recently birthed a baby or are about to birth a baby, read this:
Fancy meeting you here, Sage Burgener Mertz


Mobility Class is Thursday at 7pm! Bring 3 lacrosse balls (two taped together like a peanut) and one softball to class….

Mobility is a game changer and one thing you can do to improve your recovery and longevity in CrossFit. Take a look at the picture below – Hiromi Miyake (-48kg, Japan) snatching 87kg at the 2012 Olympics. For most of us, seeing this picture makes you cringe because you wonder how in the world a human being can get in that position.

This is SOLID bottom position, all cylinders firing, from an athlete that has full range of motion through her shoulders, lats, abs, hamstrings and glutes.

Can you squat that deep, touching your butt to your heels??

I know some of you are thinking, “Well, she’s a girl, and girl’s are more flexible…” — Big boys are flexible too:

Mobility takes WORK. Your body was designed to live 110 years pain free – if you are 100% pain free, you can skip mobility. If you have some tightness (which we all do :)), commit to 10 minutes of mobility for five days in a row, just to see how you feel. I promise you will feel 1000 times better.

Post thoughts to comments.

Wednesday WOD, August 21, 2013

4 thoughts on “Wednesday WOD, August 21, 2013

  • August 21, 2013 at 9:20 am

    Hard WOD today … 3 rds plus 90 singles all RX except those stupid DU!!!!!

  • August 21, 2013 at 1:13 pm

    This was rough. 3 rds + 10 WB rx

  • August 21, 2013 at 4:16 pm

    Shoulders are smoked, but for some reason liked this one.
    4 rds + 34 reps RX

  • August 22, 2013 at 9:27 am

    4 rds + 24 reps, wall walks are a beating!

Comments are closed.