Rest and relax.  Check out www.mobilitywod.com [slideshow]

“Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds http://www.crossfit.com/mt-archive2/007821.html

Front Squat 10×2 15 minutes of: every minute on the minute 7 kettlebell swings 1.5 pood 5 SDHP 1.5 pood 3 burpees if repetitions are not completed before the minute is up, the next minute is a rest period.

CrossFit Games 12.3: Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   Good job tonight Alana & Jim!

6 pm class tonight is all booked up!

Hang Clean 3×3 Power Clean 3×3 Squat Clean 3×3 Followed by: 4 Rounds for time: 10 Thrusters (yes again) @ 95 lbs 15 Situps 20 Walking Lunges w/ 45 lb plate overhead

1 mile run for time, and then: 8 Minute AMRAP 3 Ring Dips 3 Thrusters, 115 lbs 3 Squat Cleans, 115 lbs  

5×5 Back Squat 5×5 Deadlift 5×5 Shoulder Press Helen 3 rounds for time: 400 meter run 21 1.5 pood kettlebell swings 12 pullups

-Rest.  Stretch.  Relax.

4×30 seconds L-sit and hold on rings 3 sets of Turkish Get Ups: 1st set 5 on each side 2nd set 3 on each side 3rd set 2 on each side Each set, attempt to increase weight.       Read More …