Thursday, September 12 WOD

Mobility: 8 minutes on what needs it most

Buy-In: Agility Ladder, 2 rounds

  • Hop Scotch
  • Ins and Outs
  • Side Hops

WOD: 2 rounds for max reps…

  • 1 minute of Deadlift, 1 1/2 body weight
  • 1 minute Rest
  • 1 minute of Bench Press, body weight
  • 1 minute Rest
  • 1 minute of Squat Cleans, 3/4 body weight
  • 1 minute Rest

Cash-Out: NOT for time…

  • 50 GHD Sit-Ups
  • 50 Back Extensions


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Monkey-like power to bodyweight ratio

Coach Pozzetta


Random Recipe

Sweet Potato Quiche

Get The Recipe »