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Movement Transfer Exercise: The Double Under and The Rest of Your Athletic Life

Posted by Juliet in Blog, Diane Fu, dolphin's rule, donkey kick, movement transfer, movement transfer exercise, olympic lifting, skill transfer exercise. Comments Off on Movement Transfer Exercise: The Double Under and The Rest of Your Athletic Life

31st March

Hey MWodies, We’ve been saying for some time on the MWod, that we’ve got to […]


Saturday Fun WOD

Posted by VincentO in WOD. No Comments

31st March

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Row to Shore

Posted by VincentO in WOD. No Comments

30th March

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Adaptation Error: Don’t Sleep on Your Stomach & The Right Bed

Posted by Juliet in 8 hours of brokeness, adaptation error, back pain, bed, Blog, listen to your girlfriend, over extension, poor decision making, sleeping, sleeping position, stenosis, stomach sleeping. Comments Off on Adaptation Error: Don’t Sleep on Your Stomach & The Right Bed

29th March

Hey MWodies, This episode is dedicated to a friend in Australia with chronic low back […]


Black Book

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29th March

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Post 400: Movement Hierarcy- Movement Complexity, Injury Rehab, and Making the Invisible Visible

Posted by Juliet in Blog, injury programming, mobility screen, Movement hierarchy. Comments Off on Post 400: Movement Hierarcy- Movement Complexity, Injury Rehab, and Making the Invisible Visible

28th March

Hey Supple-legion, Today’s MWod episode drills down on the way I think about and order […]


Traffic

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28th March

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Man Up / Throw Up

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27th March

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Warm Up: Brian MacKenzie Running Warm Up

Posted by Juliet in Blog, bmac, brian mackenzie, cape buffalo, Crossfit endurance, ish, movement prep, running, running warm up, warm up. Comments Off on Warm Up: Brian MacKenzie Running Warm Up

26th March

Hey MWodies, We get a bunch of mail asking for examples of good warm ups.  […]


The KATE

Posted by VincentO in WOD. No Comments

26th March

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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips