Mobility Class For The Win!

Feb 6th, 2018

Category: CrossFit

Mobility Class For The Win!

Sami – 100% Every Time

Improve that ankle mobility and the pistols will come!

Box Announcement:
Every Tuesday we host the Mobility Class @ 7:00pm in Southie Green led by DPT Coach Matt Martinez. This is a great opportunity to learn self massage and stretching techniques to help reduce soreness and improve performance. Taking this class does NOT count toward your membership. Come check it out!

Warm-up
Partner Up!
2 Rounds
P1: Row 18/15 Calories
P2: Weighted side plank with kettlebell
*Switch sides for second round

Skill
Muscle-up

OPEN WOD 14.4
14 Minute AMRAP
60 calorie row
50 Toes-to-bar
40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)
30 Power Cleans, (135,95)
20 Muscle-Ups

Level 3 – (115,75), Chest to Bar Pull-ups
Level 2 – (115,75), Chest to Bar Pull-ups 50-30-30-20 Reps
Level 1 – (95,55), 40-30-30-20-10 Pull-ups

Rest/Group Led Mobility

WOD 2
10 Minutes Complete
50/40 Calories on the Bike or 60/50 Ski Erg
In the remaining time max distance on the rower

Extra Work
Every 3 Minutes for 15 Minutes
Minutes 0-2- 10 Overhead Squats @ 75% Followed by Max Calories on the Bike
Minute 2- 3- Rest
Minute 3-5 8 @ 80% Followed by Max Calories on the Bike

Minute 6- 6 @85%
Minute 9- 4 @90%
Minute 12- 2 @95%

DISCUSSION 10 Comments

  1. Jen Merinder 02/07/2018 at 6:12 pm

    WOD 14.4: 186 RX
    WOD 2: 50 cal row buy in, then 70 cals on the assault bike

  2. Thomas Patterson Jr 02/07/2018 at 3:40 pm

    14.4: 176 Rx PR

    WOD 2: 1255m max row

  3. Chad Kucera 02/07/2018 at 3:06 am

    14.4: 184 (4 MU, 4 rep PR)

  4. Mullins 02/07/2018 at 2:58 am

    WOD 14.4: 194 Rx
    WOD 2; 10min cooldown on the air runner

  5. Jason Barrow 02/07/2018 at 2:14 am

    14.4:
    10/29/15: 167 Rx
    2/14/17: 180 Rx
    2/6/18: 183 Rx

    Trev beat me by 1 rep last year, continued the tradition by beating my 1 rep this year. We had a good laugh about that.

  6. Trevor 02/07/2018 at 1:27 am

    184 Rx
    1529m

    3 rep improvement

    3:45 left as I approached the rings- gotta get better at doing them under fatigue.

  7. Brian Campbell 02/06/2018 at 5:56 pm

    Wod 1: 194 Rx
    Wod 2: 1535m Ski/Row

  8. JT 02/06/2018 at 4:06 pm

    Skill: Got 1st MUP since I got my first 2 MUPs in Aug.
    14.4 got to MUP with :50 seconds left, failed MUP attempts.
    WOD 2: Rowed 1270ish meters post 60 cal ski erg

  9. Sean Flannery 02/06/2018 at 1:51 pm

    Extra OHS: 155, 170, 181, 205, 209

  10. Sean Flannery 02/06/2018 at 1:49 pm

    WOD: 190 Rx
    WOD 2: 1739 m
    Extra: 16,19,5,0,0 (40)