27 July 16

4th of july bcc sprints
—-
Patience: 10 Years of the CrossFit Games (Video)
 
Fraser Wins First CrossFit Games, Davidsdottir Repeats
 
Curry Turkey Bites + Apricot-Ginger Sauce
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

EMOM 16 minutes:
odd) 5 Goblet Squats + 15 Kettlebell Swings
even) :40 Max Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

EMOM 16 minutes:
odd) 8 Overhead Squats
even) 5 Ball Slams + 20 Double Unders
 
-If you are unable to complete the 20 dubs in any given interval, perform overhead squats the rest of the workout. If you are unable to complete an overhead squat interval, the workout is over-
 
Rx: M – 95#/35# | F – 63#/25#
 

26 July 16

julianne and jason in portugal

Never home, but always reppin’: Jason and Julianne in Pico do Arieiro, Madeira, Portugal!

—-
Murph — The 2016 Crossfit Games (Video)
 
Nate Ebner Grateful To Chase Olympic Rugby Gold During Patriots Camp
 
Asian Green Bean Stir-Fry Recipe
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 12 minutes:
10 Dumbbell Muscle Snatches (total)
10 Lunges (total)
10 Kettlebell Swings
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
10 Dumbbell Snatches (total)
10 DB Rack Lunges (total)
10 Kettlebell Swings
 
Rx: M – 50DB/28kg | F – 35DB/20kg
 

25 July 16

marcos sn warmup
—-
Easy Shrimp Skewers with Chard Cilantro Pesto
 
A Study on Fats That Doesn’t Fit the Story Line
 
The CrossFit Games – Men’s Ranch Deadlift Ladder (Video)
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

For time:
500m Row
10 Burpees
30 Kettlebell Swings
10 Burpees
300m Run
 

LII Strength:

Thrusters
5×5
 

LII Conditioning:

For time:
400m Run
15 Burpees
50 Double Unders
15 Burpees
500m Row
 

23 July 16

jd luk and nu bropen
—-
Kendrick Farris 270kg/594# Back Squat x 5 reps (Video)
 
The Myth that Cattle are a Climate Change Catastrophe
 
Chinese Pork Fried F’Rice
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

3 Rounds w/ a partner:
200m Run
250m Row
-then-
1) 30 Burpees (total)
2) 40 Goblet Squats (total)
3) 50 KB Swings (total)
 
-Both partners complete Row + Run before completing each task. Do task 1 on round 1, task 2 on round 2, etc.-
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds w/ a partner:
300m Run
350m Row
-then-
1) 20 Burpees (each)
2) 20 Toes to Bar (each)
3) 20 OH Plate Lunges (each; total)
 
-Both partners complete Row + Run before completing each task. Do task 1 on round 1, task 2 on round 2, etc. Partners can work simultaneously; both must finish before starting next round-
 
Rx: M – 45# | F – 25#
 

22 July 16

meagan back squat
—-
Mattie Rogers 95kg/209# Power Snatch, 118kg/260# Power Clean + Jerk (Video)
 
Jake Plummer’s Plan to Alleviate Pain for Players
 
Make Ahead Cherry Granola Bars (GF)
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

For time:
15 2KB Clean
5 2KB Front Squat
5 Push Ups / Ring Rows
200m Run
 

LII Strength:

Muscle Clean + Press
1+3 reps x 8 sets, OTM
 

LII Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Front Squats
Push Ups
 
Rx: M – 135# | F – 93#
 

21 July 16

Jamaal in Munich

Never home, but always reppin’: Jamaal at Berlin Hauptbahnhof, Germany!

—-
CrossFit Games Event 1 – Ranch Trail Run Demo (Video)
 
Cheating Ourselves of Sleep
 
One-Pan Greek Summer Veggie & Shrimp Skillet
—-

WOD

 

LI Strength:

DB Floor Press 3×8 + Pull Up Practice
Front Squat 5×5
 

LI Conditioning:

Buy-In: 300m Run
With a partner; you go, I go:
12-10-8-6-4-2
Ball Slams
-Then-
Cash-Out: 300m Run
 

LII Strength:

DB Floor Press 3×8 + Chin Ups x3-5
Back Squat 5×5
 

LII Conditioning:

Buy-In: 400m Run
With a partner; you go, I go:
12-10-8-6-4-2
Ball Slams
-Then-
Cash-Out: 400m Run
 
Rx: M – 35# | F – 25#
 

20 July 16

kaitlyn sumo dl
—-
CJ Cummings (USA, 69kg) 161kg/354# Power Clean & Jerk (Video)
 
How To Watch The 2016 Reebok Crossfit Games
 
Huevos Rancheros Tostadas with Creamy Tomatillo Salsa
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

With a partner, AMRAP 20 minutes:
10 Dumbbell Push Presses
10 Kettlebell Swings
10 Air Squats
 
-Alternate full rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner “Jack”
AMRAP 20 minutes:
20 Push Press
20 KB Swings
20 Box Jumps
 
-One person working at a time. Partition as needed-
 
Rx: M – 115#/24kg | F – 73#/16kg
 

19 July 16

armando kb rack position
—-
Road to the Games 16.09: Sigmundsdottir / Davidsdottir / Thorisdottir (Video)
 
What Can’t Medical Marijuana Do?
 
Fiona’s Phenomenal Fish Packets
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 10 minutes:
7 Hang DB Snatches / arm
7 Burpees
7 Lunges / leg
50 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 10 minutes:
40 Double Unders
10 Overhead Squats
 
Rx: M – 95# | F – 63#
 

18 July 16

nivana c+j bropen '16
—-
Road to the CrossFit Games 16.03: Heppner / Wells (Video)
 
Why Is Crossfit Games Giving Out Guns–Aren’t They Strong Enough Already or What?
 
Pancake Breakfast Sandwiches
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

2 Rounds; 1 minute on, 10 sec. transition:
1) SA KB Clean + Push Press, L
2) SA KB Clean + Push Press, R
3) Air Squats
4) Calorie Row
5) Ball Slams
 
-2 minutes rest between rounds. Score is total reps completed-
 

LII Strength:

EZ Strength
 

LII Conditioning:

2 Rounds; 1 minute on, 10 sec. transition:
1) Pull Ups
2) Ball Slams
3) Box Jump Overs
4) Calorie Row
5) 2DB Thrusters
 
-2 minutes rest between rounds. Score is total reps completed-
 
Rx: M – 35#/45DB | F – 25#/30DB
 

16 July 16

jd jerk dip
—-
Behind the Scenes: California Regional, Men’s Competition (Video)
 
Female Athletes Fight Expectations for Perfection Online
 
Bacon Wrapped Asparagus With Garlic Scape Pesto
—-

WOD

 

LI Strength:

DB Thruster
5×6
 

LI Conditioning:

Every 4 minutes for 4 cycles, complete the following:
A) 2 Rounds:
7 Ring Rows
Bear Crawl, 1 length
15 Kettlebell Swings
Bear Crawl, 1 length
B) 200m Run
 
-Rest once your task is complete each round-
 

LII Strength:

Thruster
8×3 OTM
 

LII Conditioning:

Every 2 minutes for 4 cycles, alternate between:
A) 300m Run
B) 2 Rounds:
5 Pull Ups
10 Push Ups
10 Kettlebell Swings
 
-Rest once your task is complete each round-
 
Rx: M – 32kg | F – 24kg