24 April 18

christian overhead squat
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Jim Wendler | Why We Train (Video)
 
The Corruption of Evidence Based Medicine — Killing for Profit
 
Smoky Roasted Sweet Potatoes
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WOD

 

LI Strength:

Thruster 4×6
Power Swing x6-8
 

LI Conditioning:

For Time:
100 Single Unders
20 Dumbbell Goblet Squats
100 Single Unders
20 Jumping Pull Ups
100 Single Unders
20 Alternating Dumbbell Snatches
100 Single Unders
20 Burpee Sprawls
 

LII Strength:

Snatch Push Press + Overhead Squat
3+3, 4 sets
 

LII Conditioning:

For Time:
75 Double Unders
25 Overhead Squats
75 Double Unders
25 Pull Ups
75 Double Unders
25 Alternating Dumbbell Snatches
75 Double Unders
25 Toes to Bar
 
Rx: M – 95#/50DB | F – 65#/35DB
 

23 April 18

mike m clean deadlift power pos
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Road to the CrossFit Games 18.02: Kara & Tia – The Aussie Chickies (Video)
 
This Is Your Brain on Exercise: Why Physical Exercise (Not Mental Games) Might Be the Best Way to Keep Your Mind Sharp
 
10 Easy Keto Dinner Recipes
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WOD

 

LI Conditioning:

10 Rounds – Every 1:30:
3 High Hang Power Clean
3 Front Squat
3 Push Press
 

LII Conditioning:

10 Rounds – Every 1:30:
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
 
Suggested Rx: M – 155# | F – 103#
 

21 April 18

lukas b&w snatch extension
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Harrison Maurus Junior American Record 151kg Snatch & 200kg Clean and Jerk (Video)
 
The World’s Best Athletes Smoke Weed. Here’s Proof. What Now?
 
Boneless Leg of Lamb with Parsley-Mint Chimichurri
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WOD

 

Strength:

TGU x1 / arm
Long Lunge Row x10-12 /arm
 

LI Conditioning:

Partner WOD – AMRAP 20 minutes:
1) 350m Row
2) 5 Push Ups + 10 Air Squats + 15 Kettlebell Swings + 15 Sit Ups
 

LII Conditioning:

Partner WOD – AMRAP 20 minutes:
1) 500m Row
2) 1 Round of “Cindy” + 20 Kettlebell Swings
 

LIII Conditioning:

C2B Pull Ups
 
Rx: M – 28kg | F – 20kg
 

20 April 18

jd racking bar
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The North Face | Land Of Maybe (Video)
 
The Condition That’s Quietly Sidelining Female Athletes
 
Banana Chocolate Chip Pancakes
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WOD

 

LI Strength:

Suitcase Lunge x7 / leg
Pull Up Practice
100m Waiter Walk
 

LI Conditioning:

4 Rounds:
100m Farmers Carry
10 DB Goblet Squats
10 DB Floor Press
 
-Rest 1:00 between rounds-
 

LII Strength:

Paused Back Squat
4×3
 

LII Conditioning:

4 Rounds:
10 Back Squats
10 Ball Slams
100m Farmers Carry
 
-Rest 1:00 between rounds-
 
Rx: M – 185#/35#/28kg | F – 123#/25#/20kg
Rx+: M – 225#/32kg | F – 153#/24kg
 

19 April 18

Justin @ Set Free CrossFit, Singapore

Hardly home, but always reppin’: Justin at Set Free CrossFit, Singapore!

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CrossFit.com | Out of the Box, Ep. 2: Hong Kong (Video)
 
Bananas vs. Sports Drinks? Bananas Win in Study
 
Olive Oil Packed Tuna and Seared Tomatoes
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WOD

 

LI Strength:

Clean Grip Deadlift, TNG
4×4 reps
Weighted Plank x3 sets
 

LI Conditioning:

Tabata Mashup:
Ball Slams
Kettlebell Swings
 

LII Strength:

Axle/Fat Gripz Deadlift
4RM
 

LII Conditioning:

Tabata Mashup:
Sandbag Clean + Front Squat
Kettlebell Swings
 
Rx: M – 60#/28kg | F – 40#/20kg
Rx+: M – 32kg | F – 24kg
 

18 April 18

sarah l back squat
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Chris Burkard: The Joy Of Surfing In Ice Cold Water (Video)
 
Regeneration Strategies
 
Pork Belly Tacos With Pineapple Salsa
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WOD

 

LI Strength:

Front Squat 4×5
Bent Knee Hold x3-4 sets (max)
 

LI Conditioning:

AMRAP 12 Minutes:
6 DB Thrusters
9 Ring Rows
12 Alternating Dead Cleans
200m Run
 

LII Strength:

Front Squat 3×5
T2B Practice
 

LII Conditioning:

AMRAP 12 Minutes:
5 Thrusters / Overhead Squats*
10 2KB Cleans
200m Run
 
*Alternate each round
 
Rx: M – 135#/20kg | F – 93#/12kg
Rx+: M – 24kg | F – 16kg
 

17 April 18

mueller snatch liftoff
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Adam Rippon’s Failures Drove Him to Success (Video)
 
Open Workout 17.6
 
Sautéed Kale with Orange and Garlic
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WOD

 

LI Strength:

Press 4×6
Floor to Stand Rope Climb x3
 

LI Conditioning:

3 Rounds:
150 Single Unders
30 Medball Front Squats
20 DB Push Press
10 Burpees
 

LII Strength:

Press 4×6
Rope Climb x1-2 reps
 

LII Conditioning:

For time:
100 Double Unders
50 Wall Balls
25 Burpees
 
-Rest 2:00, then-
 
25 Burpees
50 Wall Balls
100 Double Unders
 
Rx: M – 20# | F – 14#
 

16 April 18

Team EJBB @ Cap City '18

Team El Jefe Barbell at the ’18 Cap City Open!

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CrossFit.com | Miracle Cure for the Mid-Life Health Crisis (Video)
 
Squats and Cognac Keep This 102-Year-Old Track Star Running Strong
 
Taco Pizza
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WOD

 

LI:

10 Rounds – Every 2:00:
3 High Hang Power Clean
3 Front Squat
3 Push Press
 

LII:

10 Rounds – Every 2:00:
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
 
Suggested Rx: M – 155# | F – 103#
 

14 April 18

team ejbb baltimore open 2018 day 1

Team EJBB at the ’18 Baltimore Open! Come out and support our lifters competing at the ’18 Cap City Open this Sunday @ Trident CrossFit!

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CrossFit | Death and Diabetes in the City of Angels (Video)
 
The Road to College
 
Tandoori Fish
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WOD

 

LI Strength:

2KB Press x6-8
Pull Up Practice
 

LI Conditioning:

3 Rounds:
300m Run
16 Walking Lunges (total)
8 Ring Rows
12 Dumbbell Thrusters
8 Burpees
 
-Rest 90 seconds between rounds-
 

LII Strength:

Thruster 3×6
Kipping C2B Practice
 

LII Conditioning:

3 Rounds:
300m Run
20 Walking Lunges (total)
10 Pull Ups
20 Barbell Thrusters (45/33#)
10 Burpees
 
-Rest 90 seconds between rounds-
 

13 April 18

walking hamstring stretches
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Jocko Podcast | How to Stay on The Path (Video)
 
Dan John | 40 Years of Insight
 
Greek Lamb Souvlaki
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WOD

 

LI Strength:

Goblet Reverse Lunge x7 / leg
Farmers Carry x100m
Frog Pump x20
 

LI Conditioning:

AMRAP 12 minutes:
15 Plate G2OH
12 Air Squats
1 lap Bear Crawl
200m Run
 

LII Strength:

Muscle Snatch + Snatch Push Press + Overhead Squat
2+3+4, 4 sets
 

LII Conditioning:

For Time:
18,15,12,9,6
Overhead Squats
Ball Slams
200m Run
 
Rx: M – 75# | F – 55#
Rx+: M – 95# | F – 63#