Skill

10 Minutes of work in rings to work on muscle=ups, dips or skin the cats.

Strength

Back squats 5X5

Conditioning

12 Minute AMRAP

5 Power snatch, 115/75

10 Ring dips

20 Lunges

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

Skill/Strength

Warm up

Conditioning

For time:

100 Pull-ups

100 Thrusters, 45/35

100 Push-ups

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

• Here is another resource for juice recipes.

Skill

6 Rope ascents

Strength

Overhead squat 7X3

Conditioning

3 Rounds for time of:

25 Box jumps 30/24

20 Kettlebell swings, 2/1.5

15 Knee to elbows

Rest 2 minutes exactly then max burpees in 3 minutes.

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

• Congratulations to all the High Desert CrossFit members who participated in the 2013 Pole Pedal Paddle. If you have pictures, teams or individual please post them on our Facebook page.
• There are a number of people who are starting a juice cleanse today, here is a great resource for juice recipes.

Skill

Tabata, alternating between push-ups and leg raise to sky

Strength

Deadlift, 5-4-3-2-1

Conditioning

15 Minute AMRAP

5 Hang power clean, 115/75

5 Split jerks, 115/75

5 Back squats, 115/75

30 Double-unders

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

• Here is a great page and resource for you juice recipes, check it out!

Skill/Strength

Warm up and get ready for the WOD

Conditioning

100 Yard lunge with weight, 45/25

50 Pull-ups

400M Run

40 Ring push-ups

30 Single arm dumbbell snatch, 50/35

400M Run

20 Burpees

10 HSPU

800M Run

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

Skill

Skin the cats 5X3

Strength

5X1 Weighted pull-ups, time for new max

Conditioning

3 Rounds for max reps of,

1 Minute of, Box jumps 24/20

1 Minute of, Clean with a 45/25# plate

1 Minute of, V-ups

1 Minute of, Thrusters 75/45

1 Minute of, Row for calories

Rest 1 minute after each round

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

• Alkailne ecstasy, Evening green cleansing

Skill

Handstand walk, 4X25′

Strength

Bench press 7X3

Conditioning

12 Minute AMRAP

4 Split snatch alternating legs, 135/75

8 Burpee bar jump over

12 Wall ball sit-ups

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

Skill/Strength

12X50 yard sprint, 30 second recovery between rounds

Conditioning

5 Rounds for time of,

4 Hang power clean, 155,85

12 Ring dips

40 Double-unders

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

• Here are some great juice recipes for anyone who is doing the juice cleanse
• Enchilada chicken mango salad

Skill

10 Round Tabata, alternating between push-ups and squats

Strength

Split jerk, 7X3

Conditioning

4 Rounds for time of,

15 Toes to bar

25 Kettlebell swings, 1.5/1 pood

400M Run

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.

• Juice recipe: The Trump Tower

Skill

Moving quickly from one exercise to another,

30 Seconds handstand push-ups

30 Second chin over bar hold

30 Second hollow rock

30 Second V-ups

Strength

Front squat, 7X3

Conditioning

12 Minute AMRAP

3 Power snatch, 135/85

5 Pull-ups

15 Box jumps, 24/20″

Mobility WOD

If you are one of the many CrossFitters who are challenged with flexibility in areas of your body then you would benefit from the information provided here on the mobility site.