Monday 28th March

WOD

'Cindy'

AMRAP 20min

5 pullups

10 press ups

15 air squats

Friday 25th March

WOD

'Nasty Girls'

3 rounds

50 Squats

7 muscle ups

9 Hang Power Cleans 60kg/42.5kg

Monday 14th March

Strength

Max weight 30m Overhead Barbell Carries


WOD

5 rounds

30m Overhead Barbell Carry 70kg/50kg
10 toes to bar

Friday 11th March

Strength

5-5-5-3-3-3

Press

WOD

'Franpee'

21-15-9

Thrusters 42.5kg/30kg

Burpees

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Tuesday 8th February

Strength

3-3-3-1-1-1

Rack Jerk


WOD

'Freddy's Revenge'

5 rack to overhead 85kg
10 Burpees

5 Rounds

'Pass the slightly medicine ball shaped parcel'

Monday 7th March

WOD

Megan's Birthday WOD

AMRAP 5 Min 'Mary'
5 HSPU
10 One Legged Squats
15 Pullups

rest 2 min

AMRAP 5 min 'Elizabeth lite'
21-15-9
Dumbell Squat Cleans 20kg/15kg
Ring Dips

rest 2 min

AMRAP 5min 'Grace'
30 GTOH @ 60kg/42.5kg

rest 2 min

AMRAP 5min 'Annie'
50-40-30-20-10
Double unders
Sit-ups

rest 2 min

AMRAP 5min 'Nancy lite'
200m run
15 OH Squat @ 30kg/20kg

1 point is allocated for each round completed, in the case of Elizabeth lite 1 point for each exercise is given. For 'Annie' 1 point for each round is given (i.e. 50 double unders + 50 situps = 1 point). And for Grace, 1 point is allocated for every 5 repetitions performed.

Saturday 6th March

WOD

'Painstorm V'

Pet rocks

Partner up and each person perform

3 rounds for time:

15 X 95# Bear Complex

30 Pull ups

60 Push ups

400 M

The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells,

or 45# plates. One partner holds the pets while the other does the

exercise. You may switch when necessary, but they must not touch

the ground. Pets hate to be left alone or worse yet dropped. If the

"pets" are dropped or set down on the ground each partner must add

5 reps to the exercise they are doing.

Below find the history of the painstorm by CrossFit Rockford

History of the Painstorm

Wednesday 2nd March

WOD

5 rounds for load

12 Snatch Grip Deadlifts

9 Hang Power snatch

6 OH Squat

rest as needed between rounds. Bar must not be left to settle during a round.

"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman's Blow."

- Kelly Starrett

to keep up to date with your mobility follow the MWOD daily, the Mobility WOD can be found here