21 February 19

Zac C in Wellington, NZ

Hardly home, but always reppin’: Zac in Wellington, NZ!

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Attention: No 6AM WOD tomorrow due to icy conditions, regular schedule otherwise! | Saturday 2/23 Schedule: No 8AM WOD | 9-11AM CrossFit Open Workout 19.1 | 11AM Barbell Club

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Road to the Arnold 2019 — Rogue Record Breaker $50k Deadlift (Video)
 
It’s Impossible to be Vegan: Lessons from a 10yr Old Girl
 
Maple Vanilla Shortbread
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WOD

 

Strength:

Kettlebell Swing Ladders & Get-Ups
 

Conditioning:

Interval Row
4 x 3:00, 4:30 Rest
 

20 February 19

steven and mallory 2k row
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Attention: All afternoon and evening classes are canceled due to the inclement weather!

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Chasing Excellence: Principles for Better Sleep (Podcast)
 
The Dementia Heist
 
Wedge Salad With Blue-Cheese Ranch Dressing
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19 February 19

cruz sandbag shoulder
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Saturday 2/23 Schedule: No 8AM WOD | 9-11AM CrossFit Open Workout 19.1 | 11AM Barbell Club

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Martins Licis World Record 254kg/560lbs Steinborn Rockover Squat (Video)
 
The CBD Crackdown Has Begun
 
Easy French Onion Twice Baked Potatoes
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WOD

 

LI Strength:

Deadlift 4×4
Push Ups x sub-max reps
Hanging Practice
 

LI Conditioning:

Tabata Mash-Up:
Plate Burpees
Plate G2OH
 

LII Strength:

Deadlift 1×3, 3×3
Kipping Practice
 

LII Conditioning:

Tabata Mash-Up:
Burpee Box Jumps
Sandbag Shoulders
 
Rx: M – 60#/24” | F – 40#/20”
 

18 February 19

mallory kipping pull up
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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How One Baseball Team is Recovering After the Camp Fire in California (Video)
 
The Greatest Tool for Recovery Might Be Common Sense
 
Lemon-Garlic Chicken Thighs With Fennel
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WOD

 

LI Strength:

Front Squat 4×4
Box Jump Practice
Hanging Practice
 

LI Conditioning:

AMRAP 6 Minutes:
10 Alternating Dumbbell Clean + Jerk
10 Air Squats
10 Kettlebell Swings
 
-Rest 2 Minutes-
 
AMRAP 6 Minutes:
10 Dumbbell Snatches
10 Kettlebell Swings
10 Lunges
 

LII Strength:

Front Squat 1×3, 3×3
Kipping Practice
 

LII Conditioning:

AMRAP 6 Minutes:
6 OH DB Lunges / leg
8 T2B
20 Double Unders
 
-Rest 2 Minutes-
 
AMRAP 6 Minutes:
6 Pull Ups
10 Alternating Dumbbell Clean + Jerk
20 Double Unders
 

LIII Conditioning:

C2B Pull Ups
 
Rx: M – 50DB | F – 35DB
 

16 February 19

justin back squat flag backdrop
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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The Rogue Legends Series – Chapter 3: Hackenschmidt (Video)
 
Exercise Wins: Fit Seniors Can Have Hearts That Look 30 Years Younger
 
Sheet Pan Everything Bagel Salmon
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WOD

 

LI Strength:

Press + Push Press 4+2, 4 sets
Wall Walk +Hold / Pike Hold
 

LI Conditioning:

Alternating EMOM 12 Minutes:
20 Kettlebell Swings
12 Dumbbell Push Press
:45 Row
Rest
 

LII Strength:

Push Press 2×5, 2×3
HS Hold / Wall-Facing HS Hold x3-4 sets
 

LII Conditioning:

Alternating EMOM 12 Minutes:
25 Kettlebell Swings
15 Push Press
15/10 Calorie Bike
Rest
 
Rx: M – 24kg/95# | F – 16kg/ 65#
 

15 February 19

jason w double unders
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Finding Mastery: Matt Brady, Retired U.S. Army Major (Podcast)
 
The 10 Commandments of Crushing It!
 
Stuffed Prosciutto Wrapped Chicken Valentine’s Day Dinner
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WOD

 

LI Strength:

Front Squat 4×4
Wall Walk +Hold / Pike Hold
 

LI Conditioning:

AMRAP 12 Minutes:
8 Goblet Clean + Squat
10 Burpee Sprawls
12 Sit Ups
:45 Single Unders
 

LII Strength:

Front Squat 2×5, 2×3
HS Hold / Wall-Facing HS Hold x3-4 sets
 

LII Conditioning:

AMRAP 12 Minutes:
8 Knees to Elbows
8 Overhead Squats
8 Lateral Jump Burpees
25 Double Unders
 
Rx: M – 95# | F – 65#
Rx+: M – 115# | F – 75#
 

14 February 19

tony power snatch
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Original Strength | How to Release Your Glutes (Video)
 
Can a Hot Toddy Cure Your Cold?
 
Eggnog Cheesecake Bars
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WOD

 

LI Strength:

Alternating EMOM 16 Minutes:
5 Dumbbell Power Snatches / arm
6-8 Dumbbell Suitcase Lunges / leg
 

LII Strength:

Alternating EMOM 16 Minutes:
3 Hang Power Snatches
6-8 2KB Rack Lunges / leg
 

Conditioning:

6 Rounds – :40 ON / :20 OFF:
Farmers Carry / 2KB Rack Walk
 

13 February 19

January 2019 Elements

New Elements grads Jake, Jill, Ari, and Jason: official bear crawling, sled pushing, beasts! Great job, guys!

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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Jocko Podcast | To Do List Methods (Video)
 
Fasting Diets Are Going Mainstream — Ahead of the Science. Here’s Why.
 
Instant Pot Pork Ramen
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WOD

 
Interval Row
5 x 2:00, 3:00 Rest
 

12 February 19

Zac wallballs
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Tian Tao (CHN, 96kg) 295kg / 650lbs Squat Session (Video)
 
Chris Davenport’s Anti-Gym Training Routine
 
Shaved Brussels Sprouts with Bacon
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WOD

 

LI Strength:

Deadlift 4×4
Wall Walk +Hold / Pike Hold
 

LI Conditioning:

For Time:
12-10-8-6-4-2
Alternating Sandbag Shoulders
Slamball Lunges (total)
 
-Rest 3:00-
 
2-4-6-8-10-12
Empty Barbell Thrusters
Ball Slams
 

LII Strength:

Deadlift 2×5, 2×3
HS Hold / Wall-Facing HS Hold x3-4 sets
 

LII Conditioning:

For Time:
15-12-9-6-3
Wall Balls
Ball Slams
 
-Rest 3:00-
 
3-6-9-12-15
Alternating Sandbag Shoulders
Push Ups
 
Rx: M – 20#/35#/60# | F – 14#/25#/40#
 

11 February 19

Katie Top of Pull Up
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The Meaning Behind Paying the Man | Ep.006 (Video)
 
Using Sports Psychology for Childbirth
 
Primal Sloppy Joes
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WOD

 

LI Strength:

SA Dumbbell Thruster x5 / arm
Power Swing x5
Band Pull Apart x15
 

LI Conditioning:

AMRAP 7 Minutes:
4,6,8
Dumbbell Thrusters
Kettlebell Swings
 

LII Strength:

Thruster x5
Pull Up / C2B Pull Up x5
Band Pull Apart x15
 

LII Conditioning:

AMRAP 7 Minutes:
2,4,6,…
Thrusters
Pull Ups
 

LII Conditioning:

AMRAP 7 Minutes:
2,4,6,…
Thrusters
C2B Pull Ups
 
Rx: M – 95# | F – 65#