wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Mobility http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html Warm-up   3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength   Back to the basics – Air Squat WOD   3 Rounds for Time (40:00 Cap) 400 meter Run 21 Butterfly…

Mobility http://www.mobilitywod.com/2011/01/episode-141-professional-ballet.html Warm-up   400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength   8 Sets (0:30 Rest) 3 Deficit Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups *For a “deficit” push-up, place your hand on bumper plates.  Make sure your chest still touches the ground at the bottom of each rep….

Mobility http://www.mobilitywod.com/2011/09/episode-314-even-the-best-need-the-obvious-and-hooge-super-friends.html Warm-up   10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Skills / Strength   Skills / Strength Rest Day WOD   14:00 AMRAP (As Many Rounds/Reps…

Mobility http://www.mobilitywod.com/2011/12/episode-351-one-joint-rule.html Warm-up   400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Spend some time practicing your Butterfly Pull-ups, your Kipping Pull-ups, and/or just Kipping on the Bar. http://gymnasticswod.com/content/kipping-pull-progression Coach’s Tip: Hands…

Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up   Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats   Strength Warm-up 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 5 Strict Presses (60% of your 1 Rep Max) These percentages are based…

Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up   10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Skills / Strength   Do this section AFTER THE WOD today. 3 Sets (3:00 Rest) 5 Deadlifts Perform 3 sets resting 3-minutes between each set.  Each set will consist of 5 deadlifts.  After the WOD, these…

Mobility http://www.mobilitywod.com/2011/03/episode-195-lets-change-the-way-we-think-about-the-shoulder-eh.html Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a…

Mobility Recommened Reading   CrossFit Level-1 Training Guide   Becoming a Supple Leopard – Dr. Kelly Starrett   Movement: Functional Movement Systems – Screening, Assessment, Corrective Strategies – Grey Cook   Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists – Thomas W. Myers   Starting Strength – Mark Rippettoe   Born to Run: A…