WOD (Workout of the Day)

092613 MOBWOD

A. Review-upper back

1. T-spine mobility with lacrosse ball (4 min. each side)

B. Squatting mobility

1. Banded wall squat (5 min.)

2. Frog stretch (3 min.)

3. Partner quad/calf smash (remainder of class)

Our strong CrossFit Gymnastics Certification Course instructor Nicole Zapoli rocks a CFUM tank and hat at her box, Dynamis CrossFit, in Carlsbad, Calif. The new tanks, tees and trucker hats are guaranteed to help you lift more and run faster. Ah, if only it were that easy . . .

092513 WOD

A. In 6:00 with teams depending on class size

ME row

Switching every minute. Nonrowers must hold plank; if plank drops, rowing must stop.

B. Press

3 x 5

Add 5# to last time; if you missed, do not increase.

C. AMRAP in 10:00

2 shoulder-to-overhead (135/95)

2 deadlifts (at same weight)

4 S2OH

4 DLs

6 S2OH

6 DLs

8 S2OH

8 DLs

. . . Between each round, complete 15-yard shuttle run. Increase 2 reps with each round until time expires. Score is last completed round, plus extra reps.

>> On-Ramp

In 7:00

2 push press (AHAP)

2 deadlifts

4 push press

4 deadlifts

. . . Between each round, complete 15-yard shuttle run. Increase 2 reps with each round until time expires. Score is last completed round, plus extra reps.

092413 WOD

A.  Three rounds NFT:

4 strict alternating chin-ups / pull-ups

8 jumping lunges (4/side)

12 KB oblique side bends (6/side) AHAP

B. EMOM 6:00

2 x full snatch

C. For time:

600-meter run

Five rounds of the triplet:

5 chest-to-bar pull-ups

10 Russian kettlebell swings (53/35)

15 box jumps (24/20)

600-meter run

>> On-Ramp *

400-meter run

Three rounds of the triplet:

5 ring rows

10 Russian kettlebell swings AHAP

15 step-ups (24/20)

400-meter run

* We’ve been forgetting to post On-Ramp versions, but we do have them programmed. Please check with coaches if you are new to CrossFit so we can modify accordingly.