17 January 19

Nivana Snatch Recovery
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MLK Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements

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CrossFit.com | Nathan Smith: Choose Life (Video)
 
How to Make a Millennial Feel Cozy in Just One Beverage
 
Elderberry “Cold Buster” Gummies
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WOD

 

LI Strength:

Dumbbell Bridge Press x10
Chin Up Practice
 

LI Conditioning:

Partner WOD – AMRAP 20 Minutes:
200 Single Unders (100 each, perform at the same time)
50 Plate G2OH
40 2DB Push Press
30 Calorie Row
 

LII Strength:

Overhead Squat x5 (no racks)
Push Up / Deficit Push Up
 

LII Conditioning:

Partner WOD – AMRAP 20 Minutes:
100 Double Unders
50 Calorie Row
50 Knees to Elbows
50 Push Press
 
Sc: M – 95# | F – 63#
Rx: M – 115# | F – 75#
 

16 January 19

Jason and Burke rowing (front)
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JRE #1185 – Kelly Slater (Video)
 
Gretchen Rubin’s Happiness Habits
 
Cauliflower Gnocchi Alfredo with Sausage and Broccoli
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WOD

 

LI Strength:

2KB Deadlift x5
Wall Ball Single Shot x5
Push Up / Incline Push Up
 

LI Conditioning:

AMRAP 12 minutes:
7 2KB Deadlift
7 Dumbbell Press
7 Dumbbell Front Squats
10/8 Calorie Row
 

LII Strength:

TNG Deadlift x5
Wall Ball (higher target) x5
Push Up / Deficit Push Up
 

LII Conditioning:

AMRAP 13 minutes:
11 Deadlift
11 Wall Ball
11 Calorie Row
11 Push Ups
 
Rx: M – 225#/20# | F – 153#/14#
 

15 January 19

December 2019 PR Board

December PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What are you going to accomplish to start of the new year?

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My Evening Routine: How I Manufacture a Great Night Sleep (Video)
 
How Surfer Taylor Knox Stays Sharp at 47
 
Big Ass Salad
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WOD

 

LI Strength:

Front Squat 3×5
Push Up / Incline Push Up
 

LI Conditioning:

4-5 Rounds:
7 SA Kettlebell Swing / arm
7 Sandbag Clean + Front Squat
7 Burpee Sprawls
 

LII Strength:

Front Squat 1×5, 2×5
Push Up / Deficit Push Up
 

LII Conditioning:

For Time:
10-8-6-4-2
Thrusters
Burpee Box Jump
 
Sc: M – 95# | F – 65#
Rx: M – 115# | F – 75#
 

14 January 19


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Attention: 6AM WOD is cancelled due inclement weather!

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Tia-Clair Toomey – Just Getting Started Ep. 1 (Video)
 
Are You Sacrificing Your Health for the Sake of Fitness?
 
11 Keto Breakfasts (That Aren’t Eggs)
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WOD

 

LI Strength:

Deadlift 3×5
Push Up / Incline Push Up
 

LI Conditioning:

AMRAP 12:00
20 Lunges (total)
15 Sit Ups
10 Ring Rows
10 Ball Slams
10 Burpees
 

LII Strength:

Deadlift 1×5, 2×5
Push Up / Deficit Push Up
 

LII Conditioning:

AMRAP 12:00
20 Lunges / leg
20 Pull Ups
20 Burpees
20 Sit Ups
20 Ball Slams
 
Rx: M – 35# | F – 25#
 

12 January 19

Steven and Nonye Rowing
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Free Shoulder Health Workshop at Cohen Health and Performance Saturday 1/12 at 11AM, click here to register!

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Paying the Man With Josh Bridges | Ep.001 (Video)
 
Serena Williams Got It Right. Exercise Is Healthy During Pregnancy.
 
Egg and Nut Free Chocolate Chip Cookies
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WOD

 

LI Conditioning:

Partner WOD – AMRAP 20 Minutes::
250m/200m Row
 

LII Conditioning:

Partner WOD – For Time:
5k Row
 

11 January 19

frank and dan pull ups
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Free Shoulder Health Workshop at Cohen Health and Performance Saturday 1/12 at 11AM, click here to register!

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Jocko Podcast | Don’t Get Caught Up in Things That Don’t Matter (Video)
 
Is There an Optimal Diet for Humans?
 
Twice-Baked Breakfast Sweet Potatoes
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WOD

 

LI Strength:

2KB Front Squat x5
Jumping Pull Up (slow negative)
Dumbbell Power Snatch x5 / arm
 

LI Conditioning:

AMRAP 14 Minutes:
75 Single Unders
10 2KB Front Squats
75 Single Unders
10 Jumping Pull Ups
75 Single Unders
10 Dumbbell Snatches
 

LII Strength:

Overhead Squat x5 (no racks)
Kipping Pull Up / C2B Practice
Dumbbell Snatch x5 / arm
 

LII Conditioning:

AMRAP 14 Minutes:
50 Double Unders
20 Overhead Squats
50 Double Unders
15 Pull Ups
50 Double Unders
20 Alternating Dumbbell Snatches
 
Rx: M – 95#/50DB | F – 65#/35DB
 

10 January 19

Paula Snatch Catch
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Free Shoulder Health Workshop at Cohen Health and Performance Saturday 1/12 at 11AM, click here to register!

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CrossFit.com | The Day Fat Justin Died (Video)
 
Why People Wait 10 Days to Do Something That Takes 10 Minutes
 
Whipped Ricotta Pesto Dip
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WOD

 

LI Strength:

Press 3×6 reps
Pull Up Practice
 

LI Conditioning:

4 Rounds:
15 Sit Ups
12 Lunges / leg
9 Ball Slams
2 laps Farmers Carry
 
-Rest 1:00 between rounds-
 

LII Strength:

Push Press 3×8 reps
Kipping Pull Up x3-4 sets
 

LII Conditioning:

4 Rounds:
9 Knees to Elbows
12 Ball Slams
6 Box Jumps
2 laps Farmers Carry
 
-Rest 1:00 between rounds-
 
Rx: M – 35#/28kg | F – 25#/20kg
 

9 January 19

everett power clean catch
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Free Shoulder Health Workshop at Cohen Health and Performance Saturday 1/12 at 11AM, click here to register!

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Real Food with Dana: I Quit Whole30 (Podcast)
 
7 Ways to Age Well in 2019
 
Instant Pot Short Ribs With Sweet Potatoes and Spinach
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WOD

 

LI Strength:

High Hang Power Clean + Push Press Practice
 

LI Conditioning:

EMOM 10 Minutes:
3 High Hang Power Cleans + 3 Push Press
 

LII Strength:

Clean + Jerk Practice
 

LII Conditioning:

EMOM 10 Minutes:
3 Clean + Jerks
 
Sc: M – 115# | F – 75#
Rx: M – 135# | F – 93#
 

8 January 19

lindsey burpee
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Toshiki Yamamoto 300kg/660# Back Squat (Video)
 
How to Work Out on the Road This Holiday Season
 
Shrimp Stuffed Mushrooms
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WOD

 

LI Strength:

Front Squat 3×5 reps
Pull Up Practice
 

LI Conditioning:

AMRAP 12 Minutes:
15 Kettlebell Swings
10 Empty Barbell Thrusters
5 Burpees
 

LII Strength:

Front Squat 3×5 reps
Strict Pull Up x3-4 sets
 

LII Conditioning:

5 Rounds:
21 Kettlebell Swings
15 Wall Ball
9 Burpees
 
Rx: M – 24kg/20# | F – 16kg/14#
 

7 January 19

Nivana clean start position
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How To Make Your New Year Resolutions Stick (Video)
 
My 2018 Annual Review
 
Mocha Chia Protein Pudding
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WOD

 

LI Strength:

Deadlift 3×5 reps
Chin Up Practice
 

LI Conditioning:

AMRAP 10 Minutes:
4 Push Ups
6 2KB Deadlifts
8 Ring Row
12 Air Squat
 

LII Strength:

Deadlift 3×5 reps
Strict Chin Up x3-4 sets
 

LII Conditioning:

AMRAP 10 Minutes:
4 Deadlifts
1 Round of “Cindy”
 
Rx: M – 185# | F – 123#
Rx+: M – 225# | F – 153#