Tag Archive for: mobility

SKILLS for Tuesday 10/4/2022 is the CLEAN

Gymnastics for Tues 10/4

core work, bar muscle-up drills

12 rounds of 5 tempo HSPU negatives + 6 seated box jumps

5:00 plank

MOBILITY for Tues 10/4

STRETCH for Sunday 9/25/2022

SKILLS for Thursday 9/22/2022 is the PRESS, PUSH PRESS, and JERK

MOBILITY for Thurs 9/22

SKILLS for Tuesday 5/31/2022 is BENCH PRESS

CONDITIONING for Tuesday 5/31/2022

Also just in case you’re really beat up due to yesterday’s volume:

FOAM ROLLING for Tuesday 5/31/2022

Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.

WORKOUT for Friday 6/11/2021


:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull

then the HSPU Strength Ladder: 2x 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette


every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls

The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!


If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable.

We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage.

CONDITIONING for Thursday 4/8/2021


AMRAP in 7:00 of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges

3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!

READ: CrossFit Is Finally Fed Up with MTG – Buzzfeed News


Zoom Kettlebell Class at 7am! Email us for the Meeting Room #

CONDITIONING for Friday 9/4/2020


50 reps each, for time:
– goblet squats
– rack lunge
– push press
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps

Post results to comments!

Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps

READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian

Mobilizing after class

To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.

Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.

We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.

CrossFit WOD for Tuesday 2/11/2020

AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees

Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.

READ: The Story of Breakfast, Part 2 – CrossFit

Carl spots Zheng through a muscle-up

CrossFit WOD for Tuesday 11/26

strict muscle-up practice, then

4 rounds for time:
25 thrusters, 43/29/20kg
5 muscle-ups

Post time to whiteboard!

Today’s Pullup Ladder: 3(1-2-1)

HIIT – 12pm and 6:30pm

READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk Up
WATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!

Here’s an easy way to check if you’ve got decent ANKLES:

  1. Take off your shoes
  2. Lunge down, putting your toe perpendicular to a wall
  3. Keeping your foot down, push your knee forward to make contact.
  5. Move your foot back and try again. Measure the distance of your most successful distance.

Make sure you measure both sides! Keep the data in your journal. Use the squatting quad stretch with the barbell or a kettlebell is one of the various ways to improve gradually.

CrossFit WOD for Monday 10/28

5 rounds for time:
400m run
18 dumbbell overhead squats, 50/35/20lbs

Post time to whiteboard!

READ: Unhealthy & Unprepared – Strong Nation
WATCH: 3 Ways to Beat the Handstand Pushup Standard – MisFit Athletics