CrossFit Women WOD l 05.14 p.m. & 05.15 a.m.

Happy Mother's Day to our Moms, Moms-to-Be and all our female athletes who serve as role models.

Pull Up Progression l Milestone Two: Flex Hang (or Continue work on Milestone One)

Milestone Two Goal: Hold Flex Hang for 10-20 seconds


  • Successful completion of Milestone One
  • Any grip acceptable
  • Chin must be over bar; permissible to use assistance to get chin over bar for start
  • 3 Sets w/ 90 seconds rest between attempts

Skill & Technique l Thrusters

Then …


21 – 15 – 9

Thrusters (65#)

Pull Ups

Recover, then …

2 Rounds w/ 2 minutes rest between Rounds

Alternating Tabatas: Planks + Unanchored Sit Ups

To Mother’s Day and Beyond

Family Guy: Mom Mom Mummy Mama Mama

Posted in CrossFit Women WOD, WOD.