28 March 15

3.26 wod rowing
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Post 15.5 BBQ at Brendan & Tamara’s Sunday at 2PM! BYOB!

—-
http://games.crossfit.com/video/Open Workout 15.5 Archived Live Footage
 
Meet The World-Class Runner Who’s Also A Maasai Warrior
 
Lemon-Ginger Meatballs
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 15 minutes:
5 Hang Dumbbell Snatches / Arm
10 Lunges (Total)
15 Kettlebell Swings
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

AMRAP 15 minutes:
5 Hang Dumbbell Snatches / arm
10 Push Ups
15 Kettlebell Swings
 
Rx: M – 28kg F – 20kg
 

27 March 15

3.18 EZ kb swings
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Post 15.5 BBQ at Brendan & Tamara’s Sunday at 2PM! BYOB!

—-
Why I Walked Away From the NBA (Video)
 
3 More All-Time Badass Strength Athletes
 
Char Siu (Chinese BBQ Pork)
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

3 Rounds:
8 Dead Cleans
15 Air Squats
300m Run
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

3 Rounds:
14 Dead Clean + Push Press
8 Box Jumps
400m Run
 
Rx: M – 24kg/24″ F – 16kg/20″
 

The Open is Over (almost). Let’s Party!

By: Marcos Hernandez

 
We have worked hard for the past month and its time to celebrate a job well done. Brendan and Tamara have been nice enough to open their home (link to directions) to us this Sunday at 2pm to wrap up the CF Open season with food and drinks. Everyone is invited to come hang out, socialize, and give thanks for the conclusion of another tough CF Open season. Brendan will be manning the grill and slow-cooking a big slab of meat as a main dish, but please bring snacks/side dishes or drinks (alcohol) to share. We look forward to seeing everyone outside of the gym!
 

26 March 15

big ian in vermont!

Never home, but always reppin’: Ian in Stowe, Vermont!

—-
Squat Every Day: The History Of The Squat (Video)
 
Grid’s Miami Surge Sign NFL Veteran Willis McGahee
 
Paleo Moroccan Feast
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 13 Minutes:
10 Hanging Knee Raises
20 Lunges (Total)
50 Single Unders
10 Calorie Row
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

AMRAP 15 Minutes:
4-6-8-10 Pullups
8-12-16-20 OH Lunges (Total)
10 Calorie Row
 
Rx: M – 45# F – 25#
 

25 March 15

laura bb front rack
—-
Kelly Starrett describes his first CrossFit Workout (Video)
 
10 Exercises That Burn More Calories than Running
 
Caramelized Brussels Sprouts with Lime Crispy Shallots Recipe
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

Partner WOD; 3 Carries / Person:
Partner 1:
AMRAP
10 Kettlebell Swings
10 Air Squats
Partner 2:
Goblet Rack Walk (Maaco)
-Score is combined rounds of Swings/Squats-
 

LII Strength:

2KB Press
4×8 reps
 

LII Conditioning:

Partner WOD; 3 Carries / Person:
Partner 1:
AMRAP
5 Deadlift
5 Box Jump
Partner 2:
Rack Carry (Maaco)
-Score is combined rounds of Deadlift/Box Jump; 10 air squat penalty every time carry is broken up-
 
Rx: M – 20kg F – 12kg
 

24 March 15

adam toes 2 bar
—-
David Garcia 200kg/440# Power Clean (Video)
 
Better Sleep for a Better Sex Life
 
Cuban Meatballs
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 12 Minutes:
12 Sit Ups
9 Ball Slams
6 Burpees
300m Run
 

LII Strength:

EZ Strength 4.0
 

LII Conditioning:

4 Rounds:
15 Ball Slams
12 Knees to Elbows
9 Burpees
300m Run
 
Rx: M – 35# F – 25#
 

23 March 15

tony and lukas rowing
—-
Rim Jong Sim (Wms 75kg, N. Korea) 160kg/352# Front Squat x2 (Video)
 
You’ve Been Set Up to Fail
 
Chocolate Chia Pudding
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 10 Minutes:
6 Dumbbell Thrusters
8 Kettlebell Dead Cleans (Total)
12 Hand to Hand Transfers
 

LII Strength:

Barbell Thruster
3-3-3-3-3
 

LII Conditioning:

AMRAP 10 minutes:
2 Hang Cleans
6 Push Ups
3 Hang Cleans
9 Push Ups
4 Hang Cleans
12 Push Ups
5 Hang Cleans
15 Push Ups

-Every round completed, increase by 1 Hang Clean / 3 Push Ups-
 
Rx: M – 135# F – 93#
 

21 March 15

andré future crossfitter!

Future CrossFit Games Competitor André?? Can never start too early!

—-
Live Announcement of Open Workout 15.4 (Video)
 
How To Do A Pull-up: Everything You Need To Know
 
Paleo Broccoli Salad
—-

WOD

 

LI Strength:

Sumo Deadlift
3-3-3-3
 

LI Conditioning:

AMRAP 15 Minutes:
400m Run
80 Single Unders
40 Situps
20 Lunges (alternating)
 

LII Strength:

Axle/Fat Grip Deadlift
1-1-1-1-1-1
 

LII Conditioning:

For time:
800m Run
100 Double Unders
50 OH Lunges
25 Pullups
800m Run
 
Rx: M – 45# F – 25#
 

20 March 15

3.18 EZ Strength ball slams
—-
Lu Xiaojun (69kg, CHN) at the 2004 Junior World Championships (Video)
 
The Definitive Guide to Nuts
 
30 Minute Shrimp Asian Stir Fry
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

3 Minutes Calorie Row
-Rest 1 Minute-
3 Minutes KB Dead Clean (L)
-Rest 1 Minute-
3 Minutes Calorie Row
-Rest 1 Minute-
3 Minutes KB Dead Clean (R)
 

LII Strength:

DB Snatch
4×8/arm
 

LII Conditioning:

3 Minutes KB Clean + Push Press (L)
-Rest 1 Minute-
3 Minutes Calorie Row
-Rest 1 Minute-
3 Minutes KB Clean + Push Press (R)
-Rest 1 Minute-
3 Minutes Calorie Row
 
Rx: M – 24kg F – 16kg
 

19 March 15

SONY 3.16 wod goblet carries
—-
Eddie Hall 462kg/1018# Deadlift at the Arnold Classic (Video)
 
Should You Foam Roll Your Lower Back?
 
Fried Green Plantains (Tostones)
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 12 Minutes:
5 Burpees
5 DB Push Jerk / Arm
15 KB Swing
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

AMRAP 12 Minutes:
5 Push Jerk
10 Push Up
15 KB Swing
-Add 5 Push Ups and 5 KB Swings each round. Round 2 would be 5 Push Jerk, 15 Push Up, 20 KB Swing-
 
Rx: M – 115#/24kg F – 73#/16kg