20 February 18

katie snatch finish
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CrossFit.com | Ron Gets Fit (Video)
 
The Best Exercise for Aging Muscles
 
Lemon Bars
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WOD

 

LI Strength:

Front Squat
4-4-4-4
Dumbbell Muscle Snatch x6
 

LI Conditioning:

AMRAP 10 minutes:
6 Hang DB Power Snatches / arm
12 DB Goblet Squats
75 Single Unders
 

LII Strength:

Hang Power Snatch + Slow Pull Power Snatch + Power Snatch
1+1+1, 4 sets
 

LII Conditioning:

AMRAP 10 minutes:
6 Hang Power Snatches
12 Wall Balls
30 Double Unders
 
Rx: M – 115#/20# | F – 75#/14#
 

19 February 18

nivana front rack
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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Harrison Maurus (USA, 85kg) 200kg JR American Record Clean & Jerk (Video)
 
Fast Tracked
 
Paleo Curried Meat Pies
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WOD

 

LI Strength:

Strict Press x5 reps
Chin Up Practice
 

LI Conditioning:

Time Trial:
Row 7 minutes (meters)
 

LII Strength:

Push Jerk 4×4
Chin Ups, sub-max
 

LII Conditioning:

Time Trial:
2K Row!
 

17 February 18

parker snatch 84
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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“Tom Vs. Time” Episode 4: The Emotional Game (Video)
 
The Difference Between Professionals and Amateurs
 
Almond Joy Bars
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WOD

 

LI Strength:

Push Press 3-3-3-3
Hanging Knee Raises x4 sets
 

LI Conditioning:

AMRAP 15 minutes:
200m/150m Row
6 Alternating Sandbag Shoulders
8 2DB Push Press
10 Sit Ups
 

LII Strength:

Push Press + Jerk 1+3
Knees to Elbow x4 sets
 

LII Conditioning:

AMRAP 15 minutes:
200m/150m Row
10 Sandbag Clean + Front Squat
10 2KB Push Press
 
Rx: M – 60#/20kg | F – F – 40#/12kg
 

16 February 18

assault bike
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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Behind the Scenes: ’17 CrossFit Games, Part 1 – Trailer (Video)
 
Dan John | Glutes…
 
Go To Vinaigrette
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WOD

 

LI Strength:

Flexed Arm Hang + Chin Up Negative / Banded Pull Up
3(1+1) / x3-5
Offset DB Press x6 / arm
 

LI Conditioning:

AMRAP 10 minutes:
5 Burpees
7 2KB Front Squats
9 Jumping Pull Ups
75 Single Unders
 

LII Strength:

Strict Pull Up + Gymnastics Swing + Kipping Pull Up + Kipping C2B Pull Up
1+1+1+1
Offset KB Press x6 / arm
 

LII Conditioning:

AMRAP 10 minutes:
9 Thrusters
35 Double Unders
 
Rx: M – 95# | F – 65#
 

15 February 18

guy and meagan sumo DL's
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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BBC Newsbeat | Steroid Nation (Video)
 
The Accelerator Can Be Your Worst Enemy
 
The Very Best Queso
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WOD

 

LI Strength:

Deadlift 5-5-5 reps
Push Up Practice
 

LI Conditioning:

4 Rounds:
2:00 Row
 
-Rest 2:00 between rounds. Score is slowest interval-
 

LII Strength:

Trap Bar Deadlift, 3×6 reps
Weighted Push Up x sub-max reps
 

LII Conditioning:

4 Rounds:
500 meter Row
 
-Rest ~2:00 between rounds. Score is slowest interval-
 

14 February 18

chavis DB bench press
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JRE Podcast #1073 – Steven Pinker
 
5 Reasons To Ditch Cheat Days
 
Sweet Potato & Brussels Sprouts Hash With Bacon
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WOD

 

LI Strength:

Dumbbell Floor Press x8
Reverse Grip Barbell Row x8
 

LI Conditioning:

AMRAP 12 minutes:
6 Hang Dumbbell Snatch, L/R*
10 Kettlebell Swings
6 SA DB Thrusters, L/R*
8 Ring Rows
 
*Notes: Round 1 = L only, Round 2 = R, etc.
 

LII Strength:

Hang Power Snatch + Overhead Squat
3+1 reps
Weighted Plank x 3 sets
 

LII Conditioning:

AMRAP 12 minutes:
2,3,4 reps
Hang Power Snatches
Overhead Squats
Lateral Jump Burpees
 
Rx: M – 95# | F – 65#
Rx+: M – 115# | F – 75#
 

13 February 18

Team CFSS Cupid's 2018

Team CrossFit Silver Spring at Cupid’s Undie Run 2018 – Top Gym in the DMV!

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Harrison Maurus 180kg/396# Power Clean (Video)
 
After Analyzing 127 Studies, Scientists Prove Coffee Is Good for Everyone but 1 Select Group
 
Apple Arugula Walnut Salad w/ Rosemary Vinaigrette
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WOD

 

LI Strength:

2KB Front Squats x6 reps
SA DB Press x7 / arm
 

LI Conditioning:

AMRAP 10 minutes:
SA KB Complex L/R
14 Alternating Lunges
7 Burpee Sprawls
 
SA KB Complex = 5 SA KB Swings + 5 SA KB Deadlifts + 5 Dead Clean & Push Press
 

LII Strength:

Back Squat
3×6 reps, 2:00 rest b/t sets
 

LII Conditioning:

6 Rounds:
4 2KB Swings
4 2KB Deadlifts
4 2KB Dead Clean + Push Press
12 Wall Balls
 
Rx: M – 20kg/20# | F – 12kg/14#
 

12 February 18

justin pre-jerk
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Jocko Willink | WARPATH (Video)
 
7 Truths About Strength Training
 
2018 Whole30 Roundup: 30 Days Of Recipes!
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WOD

 

LI Strength:

Muscle Clean + High Hang Power Clean + Front Squat
1+2+2 reps
Box Jump x3
 

LI Conditioning:

Alternating EMOM 12 minutes:
3 Muscle Cleans + 6 Front Squats
3 Muscle Cleans + 6 Ball Slams
 

LII Strength:

Hang Power Clean + Hang Full Clean
2+2 reps
 

LII Conditioning:

Alternating EMOM 12 minutes:
3 Hang Full Cleans + 12/10 Push Ups
3 Hang Full Cleans + 6 Ball Slams
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

10 February 18

cupid's 2017 trophies
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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The Secret To Living Longer May Be Your Social Life (Video)
 
Dan John: Six Decades of Competition
 
Super Easy Buffalo Chicken Pizza
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WOD

 

LI Strength:

2KB Clean + Front Squat 5(1+1)
SA KB Press x6 reps / arm
 

LI Conditioning:

5 Rounds:
6 SA KB Deadlift / arm
10 2DB Thrusters
10 Kettlebell Swings
 
-Rest 1 minute between rounds-
 

LII Strength:

Front Squat 4×4
SA KB Press x6 reps / arm
 

LII Conditioning:

5 Rounds:
10 Alternating Sandbag Shoulders
10 2DB Thrusters
10 Kettlebell Swings
 
-Rest 1 minute between rounds-
 
Rx: M – 60#/20kg/32kg | F – 40#/12kg/24kg
 

9 February 18

melissa rowing julianne rowing
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Attention: Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Carving on Cannabis with a Snowboard Gold Medalist (Video)
 
Good Nutrition With a Family
 
Irresistible Wings
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WOD

 

LI Strength:

Deadlift 3×6
Push Up Practice
 

LI Conditioning:

Partner AMRAP 14 minutes:
Max Calorie Row
 
-Alternate every minute-
 

LII Strength:

Trap Bar Deadlift, 3×8 reps
Weighted Push Up xsub-max reps
 

LII Conditioning:

Partner WOD – For time:
Men: 45-35-25-15-5 Calorie Row / person
Women: 40-30-20-10 Calorie Row / person