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  • 22APR
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    140423 Wednesday

    Work out of the Day A. Three sets, not for time, of: Row 250M Ring Rows x 7-10 B. Five sets of: Power Clean x 4 Competitor Five sets of: Hang Power Clean + Clean x 2 C. As many rounds and reps as possible in 5 minutes of: 10 Kettlebell Swings (24/16 kg) 10 Burpees

  • 21APR
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    140422 Tuesday

    Work out of the Day A. Good Mornings x 8-10 reps Pistols x 6-8 reps each leg Max Push-ups B. Six sets of: Hang Power Snatch x 3 reps (high hang at the hip crease) Competitor Six sets of: Hang Power Snatch + Snatch x 3 reps (high hang at the hip crease) C. “Chelsea”

  • 20APR
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    140421 Monday

    Work out of the Day A. Three sets, not for time, of: Rope Ascents x 3 L-hold on Parallettes x 20-30 seconds Battle Rope x 20-30 seconds Competitor  Legless Rope Ascents x 2 L-hold on Parallettes (accumulate 3 minutes of L-hold) Dumbbell Squat Clean x 8 reps B. Four sets of: Back Squat x 5

  • 18APR
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    140419 Saturday

    Work out of the Day For time75x Walking lunge steps20x Clean & jerk (135#/95#)30x Ring dips40x Wall-ball (20#/14#)50x GHD sit-ups60x KB swings (53#/36#)75x 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