4 August 15

july PR board

July PR’s are in the books! Some very impressive numbers across the board, let’s keep crushing it in August and finish the summer strong!

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David Bedzhanyan 242kg/532# Clean and Jerk (Video)
 
The Best Time to Drink Coffee
 
Salted Raspberry Caramel Ice Cream
—-

WOD

 

LI Strength:

Sumo Deadlift 5×3
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12 minutes:
10 Dumbbell Snatches (total)
10 Cal Row
2KB Rack Walk (fence) + Farmers Carry
 

LII Strength:

EZ Strength
 

LII Conditioning:

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Barbell Push Press
Box Jumps
 
Rx: M – 115#/28kg | F – 73#/20kg
 

3 August 15

gregg sled push
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DC Shoes: Robbie Madison’s “PIPE DREAM” (Video)
 
Mentoring Wendler
 
Paleo Chocolate Chip Cookies
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WOD

 

LI Strength:

Barbell Thrusters 4-4-4-4
Weighted Planks x 2-3 sets
 

LI Conditioning:

AMRAP 12 minutes:
5 Dumbbell Push Presses
5,10,15,… Kettlebell Swings
200m Run
 

LII Strength:

Barbell Thrusters
1-1-1-1-1-1
 

LII Conditioning:

4 rounds:
10 2KB Cleans
10 Hand Elevated Push Ups
10 Toes to Bar
300m Run
 
Rx: M – 24kg | F – 16kg
 

1 August 15

denise and jason sled push
—-
Mart Seim 350kg/770#x5 Squat (Video)
 
Annie T: Still Smiling
 
Salted Raspberry Caramel Ice Cream
—-

WOD

 

LI Strength:

Clean Grip Deadlift 3-3-3-3
Banded Couch Stretch
 

LI Conditioning:

For Time:
Buy-In: 300m Run
12-9-6-9-12
DB Push Press
Burpee Sprawls
Cash-Out: 300m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds:
400m Run
15 Overhead Squats
 
Rx: M – 95# | F – 63#
 

31 July 15

July '15 elements grads

New Elements grads Aaron, Mike, Andrew, Kai, Nora, Kaitlyn, & Robert: official bear crawling, sled pushing, beasts! Great job, guys!

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Viktor Getts (77kg, RUS) 160kg/352# Snatch 197kg/434lb Clean & Jerk (Video)
 
Are Saunas the Next Big Performance-Enhancing “Drug”?
 
Lemon-Maple Kale Salad with Dates and Almonds
—-

WOD

 

LI Strength:

SA Swing Ladder 10-8-6 / arm
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12 minutes:
5 Deadlifts
10 Air Squats
15 Calorie Row
 

LII Strength:

EMOM 10 minutes:
3 Hang Power Cleans
 

LII Conditioning:

20-16-12-8-4
DB Snatches / Arm
DB Goblet Squats
Burpees
 
Rx: M – 50DB | F – 35DB
 

30 July 15

julianne kb swing
—-
Mat Fraser 375# Clean & Jerk (Video)
 
Teaming with Beasts
 
Frozen Mango Margaritas
—-

WOD

 

LI Strength:

Push Press 3-3-3-3
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

5 Rounds:
100m Farmers Carry (Moderate)
Sled Push (High / High)
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
6 Axle Deadlifts
Sled Push (High / High)
 
Rx: M – 205#/+50# | F – 135#/+30#
 

29 July 15

burke ball slam
—-
The CrossFit Games – Post Show & Awards (Video)
 
The NFL’s First Female Coach
 
Holy Guacamole Salad
—-

WOD

 

LI Strength:

2KB Front Squats 4×6
Box Jumps x 3-5 reps
 

LI Conditioning:

2 Rounds:
10 DB Thruster
15 KB Swing
200m Run
20 Ball Slams
200m Run
15 KB Swing
10 DB Thruster
 
-Rest 1 minute between rounds-
 

LII Strength:

2KB Rack Lunges x6 / Leg
Weighted Chin Ups x3-5 reps
 

LII Conditioning:

For time:
21 Barbell Push Press
50 Kettlebell Swings
400m Run
100 Double Unders
400m Run
50 Kettlebell Swings
21 Barbell Push Press
 
Rx: M – 95#/24kg | F – 63#/16kg
 

28 July 15

kb front squats and rope climbs
—-
16 year old Rebekah Tiler 100kg/220# Snatch (Video)
 
Fittest on Earth
 
Strawberry Vanilla Bean Sparkling Lemonade
—-

WOD

 

LI Strength:

Sumo Deadlift 3-3-3-3
Bent Knee Hang / Leg Raises
 

LI Conditioning:

AMRAP 12 minutes:
12 DB Snatches (Total)
10 Ball Slams
8 Lunges / Leg
50 Single Unders
100m SA Rack Walk (Switch @ Fence)
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds:
10 DB Thruster
12 KB Dead Cleans (Total)
100m Farmers Carry
300m Run
 
-Rest 1:00 between rounds-
 
Rx: M – 45DB/28kg/28kg | F – 30DB/20kg/20kg
 

27 July 15

hanz kb swing
—-
CJ Cummings 210kg/462# Front Squat (Video)
 
Strawberry Lemonade
 
Sleep When You’re Dead?
—-

WOD

 

LI Strength:

Barbell Thrusters 4×5
Weighted Planks x 2-3 sets
 

LI Conditioning:

3 Rounds:
200m Row
7 SA KB Front Squats, L
20 KB Swings
7 SA KB Front Squats, R
200m Run
 

LII Strength:

Barbell Thrusters
5×3 (up from last week)
 

LII Conditioning:

AMRAP 12 minutes:
5,10,15,… Push Ups
5,10,15,… Ball Slams
10 OH Plate Lunges (Total)
200m Run
 
Rx: M – 35#/45# | F – 25#/25#
 

25 July 15

brad 98kg SN
—-
Donovan Ford 210kg/462# Clean & Jerk (Video)
 
Wisdom of the Ages
 
Spicy Cod with Peach Nectarine Salsa
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WOD

 

LI Strength:

Clean Grip Deadlift 5×3
Banded Couch Stretch
 

LI Conditioning:

6 Rounds:
10 Hang DB Snatches (Total)
Sled Push (High/High)
 
-Rest 60-90 seconds between rounds-
 

LII Strength:

Deadlift
5×3
 

LII Conditioning:

8 Rounds:
10 DB Snatches (Total)
Sled Push (High/High)
 
-Rest 60-90 seconds between rounds-
 
Rx: M – 50DB/+50# F – 35DB/+30#
 

24 July 15

eugene rack pull
—-
Morghan King (48kg, USA) 79kg/174# Snatch at the 2015 Pan Am Games
 
Interview with CrossFit Superstar Mat Fraser
 
Summer Salsa!
—-

WOD

 

LI Strength:

Push Press 3-3-3-3
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

Alternating EMOM 12 minutes:
5 SA KB Front Squat / Arm + 5 Box Jumps
2-4 Floor to Stand Rope Climbs
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 12 minutes:
7 Barbell Front Squats
2 Rope Climbs + 10 Push Ups
 

LIII Conditioning:

Alternating EMOM 12 minutes:
7 Barbell Front Squats
2 Rope Climbs (1 Legless) + 10 Push Ups
 
Rx: M – 135# F – 93#