130523 Thursday

Announcements!

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.

130522 Wednesday

Announcements!

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.

130521 Tuesday

Announcements!

• 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.