25 March 19

Vittorio double unders
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Dream Crazier: Chantel Navarro (Video)
 
Good Vibes Are Contagious
 
Moo Shu Pork
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WOD

 

LI Strength:

Paused Front Squat + Front Squat x1+3
Farmers / 2KB Rack Hold 3x:30-:45
 

LI Conditioning:

AMRAP 5 Minutes:
75 Single Unders
10 2DB Push Press
 
-Rest 2 minutes-
 
AMRAP 5 Minutes:
2 laps Farmers Carry
8 Burpee Sprawl Step Ups
 

LII Strength:

Front Squat 1×2, 2×2
Farmers / 2KB Rack Hold 3x:30-:45
 

LII Conditioning:

AMRAP 5 Minutes:
25 Double Unders
10 Wall Balls
 
-Rest 2 minutes-
 
AMRAP 5 Minutes:
2 laps Farmers Carry
7 Burpee Box Jumps
 
Rx: M – 20#/28kg | F – 14#/20kg
 

23 March 19

19.4 open workout squad flex

CrossFit Open Workout 19.4 Squad!

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Mathew Fraser & Tia-Clair Toomey Perform CrossFit Open Workout 19.5 (Video)
 
CrossFit Open 19.5 Workout Description and Strategies
 
Paleo Bacon & Egg Breakfast Tacos
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WOD

 

CrossFit Open Workout 19.5

For Total Time:
3 Rounds Of:
33-27-21-15-9 Reps For Time Of:
Barbell Thrusters
Chest-To-Bar Pull-Ups
 
M – 95# | F – 65#
Time cap: 20 minutes
 

22 March 19

Mallory hang power clean
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JRE Podcast #1262 – Pat McNamara
 
Is Iron the New Cholesterol?
 
Slow Cooker Thai Peanut Curry Chicken
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WOD

 

LI Strength:

Muscle Clean + Hang Power Clean x1+4
Pull Up Practice + Hold
 

LI Conditioning:

3 Rounds:
12 Alternating Dumbbell Snatches
12 Burpee Sprawls
 
-Rest 3:00-
 
3 Rounds:
6 SA Dumbbell Thrusters / arm
12 Burpee Sprawls
 

LII Strength:

3 Position Power Clean (Mid-Thigh, Knee, Floor)
Kipping / C2B Pull Up Practice
 

LII Conditioning:

3 Rounds:
10 Hang Power Cleans
12 Lateral Jump Burpees
 
-Rest 3:00-
 
3 Rounds:
10 Pull Ups
12 Lateral Jump Burpees
 

LIII Conditioning:

C2B Pull Ups
 
Sc: M – 95# | F – 65#
Rx: M – 115# | F – 75#
 

21 March 19

paula rack jerk
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CJ Cummings (73kg, USA) Clean + Jerks 189kg/417# (Video)
 
These Are the World’s Healthiest Nations
 
Low-Carb & Keto Chayote “Apple” Crisp
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WOD

 

LI Strength:

Press 5×3
Bent Knee Hang x4 sets
 

LI Conditioning:

EMOM 15 Minutes:
Muscle Clean + Front Squat + Push Press
x1+2+2
 

LII Strength:

Push Press 3×3
Bent Knee Hang x4 sets
 

LII Conditioning:

EMOM 15 Minutes:
Power Clean + Front Squat + Jerk
x1+1+1
 
Rx: M – 155# | F – 93#
Rx+: M – 175# | F – 103#
 

20 March 19

Meagan deadlift lockout
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Training Through Injury: Mental Preparation | Paying the Man Ep.011 (Video)
 
3 Simple Habits That Can Protect Your Brain From Cognitive Decline
 
Carrot Fritters with Avocado Cream Sauce
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WOD

 

LI Strength:

Sumo Deadlift 3×6
Bent Knee Hang x4 sets
 

LI Conditioning:

You Go, I Go AMRAP:
3:00 5 Ball Slams
3:00 10 Empty Barbell Push Press
3:00 5 Sandbag Front Squats
3:00 10 Kettlebell Swings
 
-:15 transition between rounds-
 

LII Strength:

Deadlift 4×2
Bent Knee Hang x4 sets
 

LII Conditioning:

You Go, I Go AMRAP:
3:00 25 Double Unders
3:00 5 Push Ups
3:00 5 Goblet Squats (5 burpees if KB touches the floor)
3:00 10 Kettlebell Swings
 
-:15 transition between rounds-
 
Sc: M – 28kg | F – 20kg
Rx: M – 32kg | F – 24kg
 

19 March 19

melissa rowing 19.1
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Brute Showdown Episode 2: Max Lifts (Video)
 
What Life Is Like When Corn Is off the Table
 
Turmeric & Garlic Instant Pot Rice
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WOD

 

LI Strength:

Wall Walk / Kick Up + Hold
Goblet Rack Walk x2 laps
 

LI Conditioning:

AMRAP 18 Minutes:
5 2DB Press
7 Ring Rows
:45 Row
 
-Rest 1:00 between rounds-
 

LII Strength:

HSPU Partials / Negatives
Goblet Rack Walk x2 laps
 

LII Conditioning:

8 Rounds
5 2KB Press
7 T2B
250m Row
 
-Rest 1:00 between rounds-
 
Rx: M – 24kg | F – 16kg
 

18 March 19

Brandon Z front squat
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Girls of Gwinnett: Flag Football (Video)
 
We’re Inching Toward Equality for Women in Sports
 
Bangers & Mash
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WOD

 

LI Strength:

Paused Front Squat + Front Squat x1+3
Bent Knee Hang x4 sets
 

LI Conditioning:

4 Rounds:
15 Medball Front Squats
10 2KB Deadlifts
5 Sandbag Shoulders
5 Burpees
 

LII Strength:

Front Squat 4×2
Bent Knee Hang x4 sets
 

LII Conditioning:

2 Rounds:
30 Wall Balls
20 2KB Deadlifts
10 Sandbag Shoulders
 
Sc: M – 20#/24kg/60# | F – 10#/16kg/40#
Rx: M – 20#/32kg/80# | F – 14#/24kg/60#
 

16 March 19

justin jerk dip
___________________________________________________________________________________________________________________
CrossFit Open Workout 19.5 with Live Announcement at CrossFit NCR (Video)
 
CrossFit Open 19.4 Workout Description and Strategies
 
Blackberry Waffle French Toast Bake
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WOD

 

CrossFit Open Workout 19.4

For Total Time:
3 Rounds Of:
10 Snatches
12 Bar-Facing Burpees
Then, Rest 3 Minutes Before Continuing With:
3 Rounds Of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
 
M – 95# | F – 65#
Time Cap: 12 Minutes
 

15 March 19


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Paying the Man with Josh Bridges | Ep.008 (Video)
 
It’s Not The Years, It’s The Miles: Training After 50
 
Low-Carb Irish Soda Bread
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WOD

 

LI Strength:

Hang Dumbbell Power Snatch x5 / arm
Goblet Lunge / Step Up
Wall Walks / Pike Hold
 

LI Conditioning:

For Time:
3 laps Front Rack Plate Lunges
50 Empty Barbell Press
50 Alternating Box Step Ups
3 laps Bear Crawl
 

LII Strength:

Dumbbell Power Snatch x5 / arm
Overhead Lunge / Weighted Step Up
Handstand Holds
 

LII Conditioning:

For Time:
3 laps OH Plate Lunges
50 Alternating Sandbag Step Ups (20”)
50 Push Ups
3 laps Bear Crawl
 
Rx: M – 45#/60# | F – 25#/40#
 

14 March 19

CFSS ladies st paddys tanks

New Ladies St Paddy’s Tanks! Get ’em while they last!

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The Football Player Who Eats Bugs for Dinner (Video)
 
Use the KonMari Method to Tidy Your Mind
 
12 Super Paleo Soups
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WOD

 

Strength:

Waiter Walk
2KB/Goblet Rack Walk
Farmers Walk
 

LI Conditioning:

Alternating EMOM 20 Minutes
5 Trap Bar Deadlifts
7 Offset Press / arm
20 Kettlebell Swings
1:00 Single Unders
 

LII Conditioning:

Alternating EMOM 20 Minutes
5 Deadlifts + 5 Heavy Kettlebell Swings
7 Offset Press / arm
10 Toes to Bar
40/:40 Double Unders
 
Rx: M – 225#/32kg/20kg | F – 153#/24kg/12kg