14 December 18

Elements class KB workout
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One Wrong Move Is The Difference Between Life and Death | Alex Honnold (Video)
 
The Irrationality of Alcoholics Anonymous
 
Thai Basil Beef
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WOD

 

LI Strength:

2KB Front Squat x5
Suitcase Split Squats x5 / leg
KB RDL x10
 

LI Conditioning:

4-5 Rounds:
6 Lateral Jump Burpees
6 Sandbag Clean + Front Squat
9 Ball Slams
2 laps Farmers Carry
 

LII Strength:

Back Squat 3×8
KB Suitcase SL RDL x5 / leg
 

LII Conditioning:

5 Rounds:
8 Lateral Jump Burpees
8 Sandbag Cleans + Front Squat
12 Ball Slams
2 laps Farmers Carry
 
Rx: M – 28kg/35# | F – 20kg/25#
 

13 December 18

burke and jliu rowing
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Hafthór Björnsson 410kg/903# Squat (Video)
 
Why Jack LaLanne Is One of the Most Influential Athletes of All Time
 
Low-Carb Holiday Sangria
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WOD

 

LI Strength:

Trap Bar Deadift 4×6
Reaching Deadbug x10 total
 

LI Conditioning:

AMRAP 12 minutes:
10 Calorie Row
5 Hang Dumbbell Snatches, L*
5 SA DB Thrusters, L*
 
*Alternate arms each round
 

LII Strength:

Axle/Fat Gripz Deadlift 5RM
Reaching Deadbug x10 total
 

LII Conditioning:

AMRAP 12 minutes:
10/8, 15/12, 20/16,… Calorie Row
10 Dumbbell Snatch + SA Thruster (1+1, total)
 
Rx: M – 50DB | F – 35DB
 

12 December 18

Mike G in Kiev, Ukraine

Hardly home, but always reppin’: Comrade Mike in Kiev, Ukraine!

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How to Make the Famed Vinegar Chicken from Bernie’s in Brooklyn NY (Video)
 
The Death of Death
 
It’s Got Like… Electrolytes.
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WOD

 

LI:

Partner AMRAP 30 Minutes:
100 Single Unders
40 Kettlebell Swings
30 Empty Barbell Thrusters
20 Sandbag Shoulders
10 Burpees
 

LII:

Partner AMRAP 30 Minutes:
50 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 Box Jumps
10 T2B
 
Rx: M – 28kg/20# | F – 20kg/10#
 

11 December 18

Justin Front Rack
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Katherine Nye (71kg, USA) American Record 107kg/236# Snatch (Video)
 
How Pink Salt Took Over Millennial Kitchens
 
Pork Schnitzel Patties with Cauliflower Purée
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WOD

 

LI Strength:

High Hang Power Clean
5-5-5-5 reps
 

LI Conditioning:

AMRAP 12 minutes:
8 KB Deadlifts
8 Ring Rows
12 Sit Ups
16 Alternating Lunges
 

LII Strength:

Power Clean
5×3 reps
 

LII Conditioning:

AMRAP 12 minutes:
4 Deadlifts
8 Push Ups
12 Sit Ups
16 Plate Rack Lunges
 
M – 225#/45# | F – 153#/25#
 

10 December 18

November 2018 PR Board

November PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What are you going to accomplish in December before the 2018 is a wrap?

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CrossFit.com | Rocket Science (Video)
 
The 9-Word Ultimate Fitness Manifesto
 
Paleo Stickers
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WOD

 

LI Strength:

Barbell Thruster 4×4
Pull Up Practice
 

LI Conditioning:

Alternating EMOM 14 Minutes:
8 Jumping Pull Ups + 6 Burpees
:40 Row
 

LII Strength:

Barbell Thruster 4-4-4-4
Kipping Pull Up Practice
 

LII Conditioning:

Alternating EMOM 14 Minutes:
15/12 Calorie Row
5 Burpee Box Jumps + 5 Pull Ups
 

LIII Conditioning:

Alternating EMOM 14 Minutes:
18/15 Calorie Row
5 Burpee Box Jumps + 5 C2B Pull Ups
 
Rx: M – 24” | F – 20”
 

8 December 18


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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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A Bronx Tale: The Greatest Male Fencer in US History (Video)
 
The History of Physical Fitness
 
Apple Cider Vodka Punch
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WOD

 

LI Strength:

Trap Bar Deadlift 3×8
Weighted Plank 4x:30-:45
 

LI Conditioning:

5 Rounds:
8 SA KB Swings / arm
10 Dumbbell Push Press
8 Sandbag Front Squats
1 length Walking Lunges
 

LII Strength:

Axle/Fat Gripz Deadlift 5-5-5-5
Weighted Plank 3-4x:30-:45
 

LII Conditioning:

5 Rounds:
10 Knees to Elbow
10 Dumbbell Push Press
10 Sandbag Cleans
1 length Walking Sandbag Front Rack Lunges
 
Rx: M – 50DB/60# | F – 35DB/40#
 

7 December 18

joe rowing catch position
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Mobility Confessions | Megan Kalmoe (Video)
 
What if the Placebo Effect Isn’t a Trick?
 
Fluffy Apple Pie Spiced Pancakes
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WOD

 

LI Strength:

KB Swing Ladder x12-9-6
1/2 TGU x2 / arm
 

LI Conditioning:

Partner WOD – AMRAP 12 Minutes:
200m Row
15 Air Squats
10 Sandbag Shoulders
5 Burpees
 
-Both partners complete each task before moving on-
 

LII Strength:

KB Swing Ladder x12-9-6
TGU x1 / arm
 

LII Conditioning:

Partner WOD – For Time:
500m Row
-then-
50 Push Jerks
50 Front Squats
50 Deadlifts
-then-
500m Row
 
Rx: M – 135#/165#/225# | F – 93#/113#/153#
 

6 December 18

maritza thruster
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Paleo Solution Podcast #416 | Dr. Michael Rose – Aging, Adaptation, and Diet (Podcast)
 
Too Much Caffeine May Stress the Heart
 
Coconut Shrimp
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WOD

 

LI Strength:

DB Floor Press 4×8
Gymnastics Swing + Knee Raise / Kipping Knee Raise
Superman Hold x:10-:15
 

LI Conditioning:

For Time:
10–>1
Sit Ups
Dumbbell Thrusters
50 Single Unders
 

LII Strength:

DB Bridge Press 4×8
Gymnastics Swing / T2B Practice
Superman Hold x:10-:15
 

LII Conditioning:

For Time:
10–>1
Toes To Bar
Thrusters
20 Double Unders
 
Rx: M – 75# | F – 55#
Rx+: M – 95# | F – 75#
 

5 December 18

armando and zac kb swings
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Jocko Podcast | Make Your Life Better Than a Movie (Video)
 
Yuki Kawauchi Is Distance Running’s Elite Oddball
 
Thai Satay Salad Plate
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Suitcase Lunge x8 / leg
Pull Up Practice
DB Waiter Walk x1 lap / arm
 

LI Conditioning:

4 Rounds – 3:00 ON, 1:00 OFF:
7 2KB Deadlifts
7 Ring Rows
7 Ball Slams
 

LII Strength:

2KB Rack Lunge x8 / leg
Strict Pull Ups x sub-max
DB Waiter Walk x1 lap / arm
 

LII Conditioning:

4 Rounds – 3:00 ON, 1:00 OFF:
7 2KB Suitcase Deadlifts
7 Hand Release Push Up
7 Ball Slams
 
Rx: M – 28kg/35# | F – 20kg/25#
Rx+: M – 32kg/35# | F – 24kg/25#
 

4 December 18

ash back squat
___________________________________________________________________________________________________________________

Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Harrison Maurus (81kg, USA) 357kg Total @ 2018 WWC (Video)
 
The Secret to Lifting Forever
 
Air Fryer Bacon Brussels Sprouts
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WOD

 

LI Strength:

Muscle Clean + Hang Power Clean + Front Squat
8 x 1+3+3, every 2:00
 

LI Conditioning:

Partner WOD – 5 Minutes:
2 laps Farmers Carry
5 Ball Slams + Plank
 
-Plank until partner finishes the carry then switch-
 

LII Strength:

Power Clean + Hang Power Clean + Front Squat
8×1+1+2, every 2:00
 

LII Conditioning:

Partner WOD – 5 Minutes:
2 laps Farmers Carry
5-10 Push Up + Plank
 
-Plank until partner finishes the carry then switch-
 
Rx: M – 28kg | F – 20kg
Rx+: M – 32kg | F – 24kg