21 February 17

adrian kb swing
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Tim Ferriss | Mark Bell: Rust and Iron Episode 2 (Video)
 
Do You Really Need a Rest Day After Exercise?
 
Thai Basil Beef
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WOD

 

LI Strength:

Front Squat 4×6 reps
Box Jumps x 3
 

LI Conditioning:

AMRAP 10 minutes:
12 DB Cleans (total)
10 Goblet Squats
8 Ball Slams
6 Push Ups
 

LII Strength:

Pause Front Squat + Front Squat
4 sets x 2+3 reps
 

LII Conditioning:

AMRAP 10 minutes:
7 Hang Power Cleans
7 Push Ups
7 Box Jumps
 
Rx: M – 135# | F – 93#
 

20 February 17

cfss top gym award

CrossFit Silver Spring: Cupid’s Undie Run Top Fundraising Gym in the DMV & #3 Overall Fundraising Team!

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President’s Day Schedule: 8AM EZ Strength, regular otherwise

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Rogue Fitness | Road To The Arnold 2017: Jennifer Millican (Video)
 
We Are Wired To Be Outside
 
Dark Chocolate Mocha Chia Pudding
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WOD

 

LI Strength:

Kettlebell Clean & Press
Pull Up Practice
 

LII Strength:

Kettlebell Clean & Press
Pull Ups
 

Conditioning:

Time Trial:
2K Row! (9:00 timecap)
 

18 February 17

bonilla and justin lifting
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President’s Day Schedule: 8AM EZ Strength, regular otherwise

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CrossFit | Special Weapons and People (Video)
 
The Paradox of Behavior Change
 
Basil-Ginger Pork
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WOD

 

LI Strength:

2KB Press x6
Chin Up Practice + Band Pull Apart x15
 

LI Conditioning:

Partner WOD – For time:
100 Kettlebell Swings
200m Run
100 Air Squats
200m Run
100 Ball Slams
200m Run
100 Dumbbell Cleans
200m Run
 
-One partner working at a time to complete each task. Both partners run each time-
 

LII Strength:

2KB Press x6
Chin Up xsub-max + Band Pull Apart x15
 

LII Conditioning:

Partner WOD – For time:
100 2KB Cleans
200m Run
100 Alternating Sandbag Shoulder Squats
200m Run
100 Ball Slams
200m Run
100 OH Plate Lunges (total)
200m Run
 
-One partner working at a time to complete each task. Both partners run each time-
 
Rx: M – 20kg/60#/35#/45# | F – 12kg/40#/25#/25#
 

17 February 17

plates and clips
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Monday Schedule Change: 6:00am EZ Strength moved to 8:00am!

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The North Face: Sliding Fire (Video)
 
How to Improve Your Running Life
 
Toasted Maple Pecan Overnight Chia Pudding
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WOD

 

LI Strength:

DB Suitcase Lunge x8 L/R
2DB RDL x8-10
 

LI Conditioning:

Crossfit Open WOD 11.6
AMRAP 7 minutes:
3,6,9 DB Thrusters
3,6,9 Jumping Pull Ups
 

LII Strength:

Pause Back Squat
up to 3RM
 

LII Conditioning:

Inspired by Crossfit Open WOD 11.6
AMRAP 7 minutes:
3,6,9,… Thrusters
3,6,9,… Pull Ups
 

LIII Conditioning:

Crossfit Open WOD 11.6
AMRAP 7 minutes:
3,6,9,… Thrusters
3,6,9,… C2B Pull Ups
 
Rx: M – 95# | F – 63#
 

16 February 17

mark hanging rings
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JRE Podcast | #904 – Gary Taubes (Video)
 
PHOTOS: A Lot of Washingtonians Ran in Their Underwear for a Good Cause
 
Harissa Salmon With Tahini & Pomegranate
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WOD

 

LI Strength:

Sumo Deadlift
5-5-5
 

LI Conditioning:

5-6 Rounds:
5 Box Jumps
10 Ring Rows
15 KB Swings
20 Lunges (total)
 

LII Strength:

Sumo Deadlift
5-5-5
 

LII Conditioning:

5 Rounds:
5 Burpee Box Jumps
10 KB Swings
15 Wall Balls
25 Double Unders
 
Rx: M – 28kg/20# | F – 20kg/14#
 

15 February 17

helena-at-cocora-valley-quindio-colombia

Never home, but always reppin’: Helena at Cocora Valley, Quindio, Colombia!

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Rogue Fitness | Road to the Arnold 2017: Hafthor Björnsson (Video)
 
Dan John: Prison Thinking
 
Primal Mississippi Roast
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WOD

 

LI Strength:

Barbell Press 5×4
Pull Up Practice
 

LI Conditioning:

AMRAP 5:00
10 Alternating Dead Clean + Front Squat
7 Ball Slam
 
-Rest 5:00-
 
AMRAP 5:00
8 DB Floor Press
8 Long Lunge Row / arm
 

LII Strength:

Hang Power Snatch Overhead Squat
1+5, 5 sets
 

LII Conditioning:

AMRAP 5:00
2,4,6,… Push Press
2,4,6,… Toes to Bar
 
-Rest 5:00-
 
AMRAP 5:00
2,4,6,… Deadlifts
2,4,6,… Box Jump Overs
 
Rx: M – 115#/225# | F – 78#/153#
 

14 February 17

weddle plate oh guy swings
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Luis Mosquera (COL, 69kg) 190kg/418# Clean (Video)
 
You Need To Deal With Your Work Stress. Here’s How
 
Cherry Coconut Energy Balls
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WOD

 

LI Strength:

Front Squat 4×4
Box Jumps x4
 

LI Conditioning:

Alternating EMOM 15 minutes:
10 DB Snatches (total)
10 2DB Thrusters
10 Heavy Kettlebell Swings
 

LII Strength:

Front Squat + Jerk
1+3, 5 sets
 

LII Conditioning:

Alternating EMOM 16 minutes:
Hang Power Clean + Front Squat + Jerk; 2+1+1
8-10 Kettlebell Swings
 

13 February 17

sonja and crystal goblet squats
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Nathan Damron 270kg/595# 5RM Back Squat (Video)
 
Tom Brady Rejected NFL’s Medical Culture. At Almost 40, He’s Never Played Better.
 
Valentine’s Day Seared Scallops Dinner for Two
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WOD

 

Strength:

TGU x 1 / arm
T2B Practice
 

Conditioning:

3×4:00 @ 1-3% faster than baseline 2K pace
-1:1 rest interval-
 

11 February 17

ben d front rackClick here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Saturday Schedule Change: 8AM & 9AM WOD Only!

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The North Face | The Incredible Hulk: Emily Harrington and Alex Honnold Free Climb “Solar Flare” (Video)
 
These 80-Year-Old Athletes Will Blow Your Mind
 
Valentine’s Day Chocolate Chip Chocolate Heart Cookies
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WOD

 

Strength:

Deadlift
10-8-6-4-2
 

LI Conditioning:

Tabata:
Ball Slams
 

LII Conditioning:

Tabata:
Wall Balls
 
Rx: M – 20# | F – 14#
 

10 February 17

post-cupid's fundraiser
Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Saturday Schedule Change: 8AM & 9AM WOD Only!

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Ira Dekha (UKR, 75kg) 141kg/310# Clean + Squat Jerk (Video)
 
Getting Older, Sleeping Less
 
Spaghetti Squash Fritters With Bacon & Chipotle-Lime Mayo
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WOD

 

LI Strength:

Hang DB Snatch + DB Snatch
3+3, 4-5 sets
 

LI Conditioning:

AMRAP 10 minutes:
5 Ring Rows
5 Push Ups
10 Kettlebell Swings
10 Air Squats
10 Calorie Row
 

LII Strength:

Hang Power Snatch
5×3
 

LII Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Air Squats
Calorie Row
 

LIII Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Box Jumps
Calorie Row