Introducing MoSkillity

Dec 30th, 2014

Category: CrossFit

Introducing MoSkillity

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Claasses in Southie Green only today @ 5:30am, 6:30am, 7:30am Conditioning, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm

Just a reminder, we’ll be running a reduced schedule for the rest of this week. Please see below for updates:
Wednesday 12/31: Classes in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm, Open Gym 1-3pm, 3pm, 4pm
Thursday 1/1: Classes in Southie Green at 11am & 12pm only
Friday 12/2: Back to a normal schedule!

We have decided that members would greatly benefit from mobility instruction specific to skill work.

After the start of the New Year we plan to cancel our Wednesday night mobility class and revamp and extend our Monday night mobility classes to a 45 minute Moskility class (from 7:00-7:45).

More on MOSKILITY: each week we will pick a specific skill to work on, and in alignment with that skill, we will add in mobility tips and strategies.

During Pistol MOSKILITY, we will test the skill, spend 20-25 mobilizing limitations in your ankle and calves and hips, and then spend the last 20 minutes refining the skill with our new found mobility.

Skill
GHD
-Sit-up
-Hip Extension
-Back extension
-Hug a Twinky

WOD
4 Rounds
500m Row
20 Push-ups
20 Kettlebell Swings (2,1.5)
Rest 2 Minutes

Level 2- 15 reps of each, (1.5,1)
Level 1-12 Reps of each (1, 0.75)

Conditioning Class: WOD
6 Rounds
1 Minute Airdyne
1 Minute Burpees
1 Minute Double Unders
Rest 1 minute

Conditioning Class: Core
Double Alternating Tabata
– AbMat Sit Ups
– Superman Hold

DISCUSSION 9 Comments

  1. Joel 12/31/2014 at 12:44 pm

    WOD: 23:23 (20 reps, .75 pood for swings)

  2. jason barrow 12/31/2014 at 1:12 am

    WOD: 25:04 Rx

  3. Trevor Crean 12/31/2014 at 12:15 am

    21:28 L2
    Good to be back

  4. melstec 12/30/2014 at 4:18 pm

    22:56 rx

  5. Brian M. Maser 12/30/2014 at 1:23 pm

    20:33 Rx.

  6. Petra 12/30/2014 at 1:11 pm

    23:00, I think. 1.25 pood.

  7. CashLady 12/30/2014 at 12:54 pm

    24:10 L2, Push ups were got really hard quick. Def was a rough one coming back from being home for a week!

  8. Jason 12/30/2014 at 12:07 pm

    23:56 w/1pood.. push ups got tough quickly.