19 June 18

JD snatch warmup
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Attention: As of June 18th, Lyttonsville Place Bridge will be closed for Purple Line Construction. There is a new cut through connecting Stewart and Kansas Ave., providing an alternative route if you are coming from East West Highway. Traffic will certainly be affected, so budget extra time to get to class!

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Hafþór Björnsson Back Squats 200kg x 29 reps (Video)
 
How Wilma Rudolph Became the World’s Fastest Woman
 
Dairy Free Vanilla Chia Pudding Recipe
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WOD

 

LI Strength:

Alternating EMOM 15 Minutes:
Goblet Rack Lunges x8 / leg
1:00 Farmers Carry / Hold
Burpee Sprawls x12
 

LI Conditioning:

Tabata Kettlebell Swings
 

LII Strength:

Alternating EMOM 15 Minutes:
2KB Reverse Rack Lunges x8 / leg
Rope Climb x2
Burpee x12
 

LII Conditioning:

Tabata Overhead Squat
 
Rx: M – 45# | F – 33#
 

18 June 18

ian throwdown push press
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Attention: Beginning Monday (6/18) the Lyttonsville Place Bridge will be closed for Purple Line Construction. There is a new cut through connecting Stewart and Kansas Ave., providing an alternative route if you are coming from East West Highway. Traffic will certainly be affected, so budget extra time to get to class!

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Diabetic Dad Starts CrossFit (Video)
 
How to Increase Your Chances of Having a Long, Healthy Life
 
Mexican Watermelon Salad
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WOD

 

LI Strength:

Front Squat
4-4-4-4
Hanging Knee Raise x4 sets
 

LI Conditioning:

Partner WOD – AMRAP 12 Minutes:
50 Single Unders
5 2KB Thrusters
 
-Alternate full rounds with your partner-
 

LII Strength:

Back Squat
4×3 / Every 2:30
 

LII Conditioning:

Partner WOD – AMRAP 12 Minutes:
30 Double Unders
5 Push Jerks
 
-Alternate full rounds with your partner-
 
Rx: M – 115# | F – 75#
 

LIII Conditioning:

M – 135# | F – 93# + unbroken dubs only
 

17 June 18

team dad bods
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Mr. CrossFit vs. Big Soda: A Profane Fitness Guru’s Wonky War With The Soda Industry
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WOD

 

LI Strength:

Weighted Box Step Up x8 / leg
Push Up Practice
Power Swing x8
 

LI Conditioning:

AMRAP 9 Minutes:
4,6,8
2KB Front Squats
Ball Slams
Plate Burpees
 

LII Strength:

Paused Front Squat (:03)
3-3-3-3
 

LII Conditioning:

AMRAP 9 Minutes:
2,4,6,…
Front Squats
Ball Slams
Lateral Jump Burpees
 
Rx: M – 115#/35# | F – 75#/25#
 

16 June 18

meagan julianne loaded carries
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ReBUILD: Fitness Fights Cancer (Video)
 
Plant Gains? Advice to the Vegetarian and Vegan Athlete.
 
The Best Low-Carb Father’s Day Recipes
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WOD

 

LI Strength:

SA KB Clean + Push Press
5(1+1) / arm
Weighted Plank
 

LI Conditioning:

3 Rounds – :40 ON / :20 OFF:
Alternating Sandbag Shoulders
Kettlebell Swings
Alternating SA DB Clean + Push Press
Assault Bike (calories)
Rest
 

LII Strength:

Overhead Squat
3×8
 

LII Conditioning:

3 Rounds – :40 ON / :20 OFF:
Assault Bike (calories)
Alternating SA DB Clean + Push Press
Alternating Sandbag Shoulder + Squat
Kettlebell Swings
Rest
 
Rx: M – 50DB/60#/28kg | F – 35DB/40#/20kg
 

15 June 18

crarey sled push
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Matthias Müllenbeck | What If We Paid Doctors To Keep People Healthy? (Video)
 
The Downside of Work-Life Balance
 
Greek Avocado Dip
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WOD

 

LI Strength:

Press, 3×6
Chin Up Practice
 

LI Conditioning:

4 Rounds (For load):
10 2DB Floor Press
2 Laps, Farmers Carry
Sled Push (high/high)
 

LII Strength:

Press, 3×6
Chin Ups x sub-max reps
 

LII Conditioning:

4 Rounds (For load):
15 2DB Floor Press
2 Laps, Farmers Carry
Sled Push (high/low)
 
-Rest 90-120 seconds between rounds-
 
Rx: M – 50DB/28kg/+50# | F – 35DB/20kg/+30#
Rx+: M – >50DB | F – >35DB
 

14 June 18

May 2018 Elements Grads Flexin

New Elements grads Erika, Wes, Konstantin, Claire, and Elisabeth! Great job, guys!

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81 Year Old Shirley Webb 248# Deadlift (Video)
 
Weston Price Looked for Vegans But Found Only Cannibals
 
Paleo N’Oatmeal Cookies
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WOD

 

LI Strength:

Hang Power Clean x3 / set
Box Jump Practice
 

LI Conditioning:

Partner WOD – AMRAP 12 Minutes:
200m Run
1 Barbell Complex
 
Barbell Complex = 3 Deadlifts + 3 Muscle Cleans + 3 Push Press + 3 Front Squats
 

LII Strength:

Mid-Hang Full Cleans
4×4
 

LII Conditioning:

Partner WOD – AMRAP 12 Minutes:
200m Run
1 Barbell Complex
 
Barbell Complex = 3 Deadlifts + 3 Hang Power Cleans + 3 Push Press + 3 Front Squats
 
Rx: M – 135# | F – 93#
Rx+: M – 165# | F – 113#
 

13 June 18

mallory resting post-wod
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Jocko Podcast | Asking for Help When You Need It (Video)
 
CrossFit is the New Contender for Gayest Sport on the Planet
 
Bacon & Cheddar Keto Muffins
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WOD

 

LI Strength:

Sumo Deadlift
5-5-5-5
 

LI Conditioning:

2 Rounds:
9 Jumping Pull Ups
12 Dumbbell Thrusters
21 Kettlebell Swings
400m Run
 
-Rest 3:00 between rounds-
 

LII Strength:

Deadlift
4×3 / Every 2:30
 

LII Conditioning:

2 Rounds:
21 Kettlebell Swings
15 Thrusters
9 Pull Ups
400m Run
 
-Rest 3:00 between rounds-
 

LIII Conditioning:

2 Rounds:
21 Kettlebell Swings
15 Thrusters
9 C2B Pull Ups
400m Run
 
-Rest 3:00 between rounds-
 
Rx: M – 32kg/115# | F – 24kg/75#
 

12 June 18

marcos snatch catch
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Jenny Arthur (75kg, USA) 108kg/238# Snatch (Video)
 
Why You Should Train Like a Gymnast
 
Coconut Lime Agua Fresca
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WOD

 

LI Strength:

Dumbbell Floor Press 3×10
DB Goblet Squat 3×10
 

LI Conditioning:

3 Rounds:
300m Run
12 Dumbbell Snatches (total)
30 Alternating Lunges
88 Single Unders
 

LII Strength:

Dumbbell Snatch + Overhead Lunge
5+5 / arm
 

LII Conditioning:

“Marcos” – For Time:
Buy-In: 88 Double Unders
30-20-10 Calorie Row
18-12-6 Overhead Squats
200m Run
Cash-Out: 88 Double Unders
 
Rx: M – 95#/115#/135# | F – 65#/75#/95#
 

11 June 18

joe and guy wall balls
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CrossFit.com | The Unknown and Unknowable (Video)
 
Does Dim Light During the Day Impair Our Memory?
 
Summer Strawberry Salad
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WOD

 

LI Strength:

Front Squat
5×4
 

LI Conditioning:

6 Rounds – Every 2 Minutes:
6 Sandbag Clean + Front Squat
7 SA KB Swings / arm
6 Burpees
 

LII Strength:

Back Squat
5×3 reps / Every 2 minutes
 
Notes: use 80% of 5RM
 

LII Conditioning:

6 Rounds – Every 2 Minutes:
5 Burpee Box Jump
10 2KB Cleans
10 Wall Balls
 

LIII Conditioning:

6 Rounds – Every 2 Minutes:
5 Burpee Box Jump
10 2KB Cleans
15 Wall Balls
 
Rx: M – 20kg/20# | F – 12kg/14#
 

10 June 18

The Thomases at Wray Castle, Cumbria, England

Hardly home, but always reppin’: Gareth and Jill Thomas at Wray Castle, Cumbria, England!

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Cannabidiol Significantly Reduces Seizures in Patients With Severe Form of Epilepsy
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WOD

 

LI Strength:

Barbell Floor Press 4×6 reps
Chin Up Practice
 

LI Conditioning:

AMRAP 12 Minutes:
200m Run/Row
6 Push Ups / Ring Rows*
12 Air Squats
18 Hand to Hand Swings
 
Notes: alternate Push Up / Ring Row each round
 

LII Strength:

Barbell Floor Press 4×6 reps
Weighted Chin Up x3-5 reps
 

LII Conditioning:

AMRAP 12 Minutes:
200m Run
10/8 Push Ups
10 2KB Cleans
10 Reverse 2KB Rack Lunges
 

LIII Conditioning:

AMRAP 12 Minutes:
200m Run
10/8 Hand Elevated Push Ups
10 2KB Cleans
10 Reverse 2KB Rack Lunges
 
Rx: M – 20kg | F – 12kg