Kettlebell Kitchen is giving 15% off to all our 2014 Winter Nutritional Challenge participants! Kettlebell Kitchen will also give 10 free dinners to the Challenge participant who posts their meals the most and tags them! More details at our Nutritional Talk this Sunday at 11am, after the benchmark WOD at 10am. More details on the challenge is here. Sign up for the challenge here.
Here is a cool blog to check out today. We had Justin drop-in a few weeks ago to train with us. Justin has just completed his circumnavigation around the world without flying, visiting CrossFit facilities along the way. 356 days, 24 countries on 5 continents and a couple of dozen CrossFit gyms later, he's back home in Toronto, and just sent us a note with this short but very cool blog covering his adventures. We are on the list of the CrossFit facilities Justin visited along the way. Check his blog here.
Every 4 min for 4 rounds:
A. Weighted dips @21X1; 3.3; rest 20 sec in between triples
Every min for 10 rounds:
B. Power Clean x1 + Push press x2
15 power cleans @85%-90% of B
15 push press @85%-90% of B
p1 - row 250m hard
p2-p5 - rests
partners rotate for 3 rounds through