29 March 17

class doing hamstring mob
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JRE Podcast #935: Robb Wolf (Video)
 
Dan John | Trim Your Waistline
 
Honey Sriracha Sesame Cauliflower & Chicken
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WOD

 

LI Strength:

Trap Bar Deadlift
4×6
 

LI Conditioning:

3 Rounds:
10 Jumping Pull Ups
15 Burpee Sprawls
20 Kettlebell Swings
25 Air Squats
100 Single Unders
 
-Rest 1:30 between rounds-
 

LII Strength:

Snatch Deadlift
5-5-5
 

LII Conditioning:

2 Rounds:
20 Pull Ups
30 Push Ups
40 Kettlebell Swings
50 Air Squats
60 Double Unders
 
-Rest 2:00 between rounds-
 
Rx: M – 24kg | F – 16kg
 

28 March 17

joe f warming up
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The Spring Tide (Video)
 
Old Man Training Part 1
 
Savory Green Tomato, Chard, and Flax Muffins
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WOD

 

LI Strength:

Push Press 4×5
Pull Up Practice
 

LI Conditioning:

Alternating EMOM 12 minutes:
6 SA DB Jerks / arm
8 Alternating Suitcase DB Lunges / leg
 

LII Strength:

Push Press 4×5
Pull Ups
 

LII Conditioning:

Alternating EMOM 12 minutes:
3 Jerks
5 Front Squats
 

27 March 17

tiff SN oh
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CrossFit.com | Katrin Davidsdottir Does 170320 (Video)
 
Mongoose Style
 
Crispy Taco Spiced Fingerling Potatoes with Hot Sauce Aioli
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WOD

 

LI Strength:

2KB Front Squat 4×10
Push Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
12/10 Calorie Row
9 Dumbbell Floor Press
6 Ball Slams
 

LII Strength:

Back Squat
up to 8RM
 

LII Conditioning:

AMRAP 12 minutes:
15/12 Calorie Row
10 Dumbbell Floor Press
5 Chin Ups
 
Rx: M – 50# | F – 35#
 

25 March 17

bonilla arnold cln ext
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The 2017 Arnold Weightlifting Championships (Video)
 
Because of 4AM
 
Irish Coffee Chia Parfait Recipe
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WOD

 

LI Strength:

SA Rack Lunge x8 L/R
Box Jump + Pull Up Practice
 

LI Conditioning:

Partner WOD – “You Go, I Go” For time:
7×5 Ball Slams
300m Run
6×5 DB Thrusters
300m Run
5×5 Burpees
300m Run
 
-All numbers listed are per person. Perform the runs as a team-
 

LII Strength:

Weighted Walking Lunge x8 L/R
Heavy SA KB Swing x6 L/R
 

LII Conditioning:

Partner WOD – For time:
60 Thrusters
400m Run
50 Alternating Box Jumps
400m Run
40 Bar Facing Burpees
400m Run
 
-Perform the runs as a team-
 
Rx: M – 95# | F – 63#
 

24 March 17

March Elements Grads

New Elements grads Wadad, Eric, Josh, David, Arturo, Patricia, Jill, Ofelia, and Christine: official bear crawling, ‘bell swinging, beasts! Great job, guys!

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Reminder, no 5:30 WOD tonight as we will be doing the CrossFit Games Open WOD @ 6PM. Join us at Denizen’s Brewing Co. after 17.5 (~830PM) to celebrate the end of the Open!

___________________________________________________________________________________________________________________
Nicole Carroll’s Tips For Open Workout 17.5 (Video)
 
Train Three Days A Week…Then What?
 
Picadillo
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WOD

 

LI Strength:

Deadlift (TNG)
4×5
 

LI Conditioning:

AMRAP 13 minutes:
15 Push Press
15 SA Kettlebell Swings (total)
15 Medball Squats
15 Calorie Row
 

LII Strength:

2KB Press x6
Weighted Pull Up x3
 

LII Conditioning:

AMRAP 13 minutes:
20 Deadlifts
20 Push Press
20 Wall Balls
20 Calorie Row
 
Rx: M – 225#/95#/20# | F – 153#/63#/14#
 

23 March 17

joe w DL
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Reminder, no 5:30 WOD Friday 3/24 as we will be doing the CrossFit Games Open WOD @ 6PM. Join us at Denizen’s Brewing Co. after 17.5 (~830PM) to celebrate the end of the Open!

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Wes Kitts (USA, 105kg) 201kg/442# Power Clean (Video)
 
Why More Cardio Is Not The Answer
 
Keto Mint Chip Smoothie
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WOD

 

LI Strength:

DB Floor Press 4×8
DB Row x8 L/R
 

LI Conditioning:

For time:
12 → 1 Kettlebell Swings
1 → 12 Goblet Squats
 
-5 Burpees every time the ‘bell touches the ground-
 

LII Strength:

Snatch Push Press + Overhead Squat
3+5
 

LII Conditioning:

For time:
10 → 1 2KB Cleans
1 → 10 2KB Front Squat
 
-15 Double Unders every time the ‘bells touch the ground-
 
Rx: M – 20kg | F – 12kg
 

22 March 17

17.4
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Reminder, no 5:30 WOD Friday 3/24 as we will be doing the CrossFit Games Open WOD @ 6PM. Join us at Denizen’s Brewing Co. after 17.5 (~830PM) to celebrate the end of the Open!

___________________________________________________________________________________________________________________
CrossFit | Proud of What Your Body Can Do (Video)
 
Top 5 Foam Roller Exercises
 
Bitchin’ Bowl Recipe
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WOD

 

LI Strength:

Press + Push Press
3+3, 4-5 sets
 

LI Conditioning:

8 Rounds, every 1:30:
Push Press + Thruster + Front Squat, 3+3+3
 

LII Strength:

Hang Power Clean + Front Squat
1+5
 

LII Conditioning:

8 Rounds, every 1:30:
Hang Power Clean + Thruster + Push Press, 2+1+1
 

21 March 17

jericho c&j @ the arnold
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Reminder, no 5:30 WOD Friday 3/24 as we will be doing the CrossFit Games Open WOD @ 6PM. Join us at Denizen’s Brewing Co. after 17.5 (~830PM) to celebrate the end of the Open!

___________________________________________________________________________________________________________________
Nathan Damron 310kg/683# Back Squat (Video)
 
Quit Resting So Hard & Restore Instead
 
Korean Beef Lettuce Cups
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WOD

 

LI Strength:

Trap Bar Deadlift
4×8
 

LI Conditioning:

4 Rounds:
250m Row
8 DB Push Press
8 Ball Slams
 

LII Strength:

Snatch Grip Deadlift
4×5
 

LII Conditioning:

4 Rounds:
250m Row
12 Ball Slams
10 Alternating DB Snatches
 
Rx: M – 50#/35# | F – 35#/25#
 

20 March 17

jd guy and quigley rowing
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Courtney Batchelor (USA, 53kg) 87kg American Record Snatch (Video)
 
CrossFit Gym Won’t Let Visitor do Special Program in Corner, His Fitness Suffers Tremendously
 
Root Veggie Chips w/ Chili Avocado Red Pepper Dip
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WOD

 

LI Strength:

2KB Front Squat 4×8
Push Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
5 Jumping Pull Ups
10 DB Push Press
15 Kettlebell Swings
 
-200m Run every 2 rounds completed-
 

LII Strength:

Back Squat
3×8
 

LII Conditioning:

AMRAP 12 minutes:
5 Pull Ups
10 Push Press
15 Kettlebell Swings
 
-200m Run every 2 rounds completed-
 
Rx: M – 95#/24kg | F – 63#/16kg
 

18 March 17

17.3 Crew

Open Workout 17.3 in the books!

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CrossFit.com | Sara Sigmundsdottir Does 170316 (Video)
 
Joe Rogan At 50: What Life Has Taught Me
 
Easy Balsamic Roasted Chicken
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WOD

 

Strength:

Dumbbell Floor Press x8
Pull Ups x sub-max (band ok)
Band Pull Aparts x 15-20
 

LI Conditioning:

4 Rounds – :45 ON / :15 OFF
Alternating Dumbbell Snatches
Lateral Jump Burpee
Alternating Dead Clean + Front Squat
 
-Rest 1:00 between rounds-
 

LII Conditioning:

4 Rounds – :45 ON / :15 OFF
Alternating Dumbbell Snatches
Burpee Box Jumps
Sandbag Shoulder + Squat
 
-Rest 1:00 between rounds-
 
Rx: M – 60# | F – 40#