Complimenting Movements

Jul 14th, 2015

Category: CrossFit

Complimenting Movements

Deverna

Deverna

Today’s mobility will be the coach’s choice but don’t hesitate to watch the video below and try out this amazing over head position stretch. Feel free to ask a coach for help and remember to place your bands back after using…enjoy!

Mobility
Thoracic Spine
Overhead Position

WOD
1000m Row
21 Overhead Squats (115,75)
800m Run
21 Toes to Bar
750m Row
15 Overhead Squats
600m Run
15 Toes to Bar
500m Row
9 Overhead Squats
400m Run
9 Toes to Bar

Level 2 (95,55)
Level 1 (75,35), 750,600,500,400,250,200

Conditioning Class: WOD
4 Rounds
1 minute on, :30 off
-Airdyne
-Burpees
-Ski Erg
-Jump Rope

Conditioning Class: Core
3 Rounds
10 Barbell Rollouts
10 Windmills

DISCUSSION 17 Comments

  1. Pat Hopkins 07/15/2015 at 1:54 pm

    32:39 at 95# with a doozy of a calf cramp mid-way through the 750m row.

  2. Joel 07/15/2015 at 11:53 am

    WOD: 30:34 at 75#

  3. Ryan Gould 07/15/2015 at 3:26 am

    WOD: 30:26 L1…including a 1 min instruction mid WOD from Ham on OHS

  4. Nick Alonso 07/15/2015 at 1:20 am

    28:36 @ 95#

  5. jason barrow 07/15/2015 at 12:57 am

    WOD: 27:59 L2

  6. Trevor Crean 07/15/2015 at 12:41 am

    29:13 L2
    Took a gamble, wore OLY shoes. No regrets.

  7. Brendan Cottam 07/14/2015 at 11:42 pm

    25:39 rx

  8. lizowiz 07/14/2015 at 6:56 pm

    30:20- rx… could not catch my breath in this humidity!

  9. Crowley 07/14/2015 at 2:37 pm

    25:09 rx w/ OH lunges instead of OHS

  10. Kurt Brumme 07/14/2015 at 2:27 pm

    WOD: 25:54 L2 (overhead needs attention)
    Post-WOD strength: squat snatch up to 3×155# w/ Quigs

  11. Mike Quigley 07/14/2015 at 2:24 pm

    26:46 RX
    155×3 snatch with Kurt post-WOD.

  12. melstec 07/14/2015 at 2:05 pm

    WOD: 27:42 rx. That was fun, but now I need a nap.

  13. Petra 07/14/2015 at 1:28 pm

    WOD: 25:30 w/ running only and 65#

  14. Brian M. Maser 07/14/2015 at 1:21 pm

    WOD: 29:12 Rx
    Great group in the 530!

  15. Eddy 07/14/2015 at 12:00 pm

    WOD: 27:52 at 95#
    Post WOD handstand walk

    Southie Pub Crawl: ADV

  16. Marc Piccuirro 07/14/2015 at 11:45 am

    24:42 Rx
    Huge class today!

  17. Morgan 07/14/2015 at 10:56 am

    Wod: 26:14 Rx.