21 August 18

katie snatch bropen
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Katelyn Ohashi Was the Best Gymnast in the World, Until She Wasn’t (Video)
 
Coffee Drinkers May Live Longer
 
Well Fed Weeknights: Make Paleo Easier & More Fun
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WOD

 

LI Strength:

Barbell Press 4×6
Flexed-Arm Hang x4-5 sets
Box Jump Practice
 

LI Conditioning:

5 Rounds:
10 Jumping Pull Ups
10 DB Thrusters
100 Single Unders
 
-Rest 1:00 between rounds-
 

LII Strength:

Barbell Press 4×6
Pull Up x5 sets
Box Jump Practice
 

LII Conditioning:

4 Rounds:
10 Thrusters
10 Pull Ups
40 Double Unders
 
-Rest 1:30 between rounds-
 
Rx: M – 115# | F – 75#
 

20 August 18

Silverman in Korcovic, Croatia!

Hardly home, but always reppin’: Steve in Korčula, Croatia!

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Attention: Effective today (8/20), all time restrictions on the Stewart Avenue cut-through are removed!

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Speed Clean & Jerk Ladder — 2018 CrossFit Games (Video)
 
Yes, Mindfulness Makes You a Better Athlete
 
Caribbean Sticky Wings
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WOD

 

LI Strength & Conditioning:

Alternating EMOM 18 Minutes:
12 DB Goblet Squats
12/9 Calorie Row
12 Burpee Sprawls
 

LII Strength & Conditioning:

Alternating EMOM 18 Minutes:
8 Back Squats
15/12 Calorie Row
12 Burpees
 
Rx: M – 185# | F – 123#
Rx+: M – 205# | F – 143#
 

19 August 18

Quit Your Bitchin
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Road to the Games Ep. 18.06: The Champs (Video)
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WOD

 

Strength:

Barbell Press x8
Chin Up Practice
 

LI Conditioning:

AMRAP 8 Minutes:
5 2KB Dead Clean + Thruster
10 Sit Ups
 

LII Conditioning:

AMRAP 8 Minutes:
1,2,3,…
2KB Dead Stop Clean + Thruster
T2B
 
Rx: M – 20kg | F – 12kg
 

18 August 18

Marcos Pre-lift Bropen 2
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Tia-Clair Toomey – 2018 CrossFit Games Champion (Video)
 
Big Pharma Would Like Your DNA
 
Quick and Easy Paleo-Friendly Snacks
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WOD

 

LI Strength:

Wall Walk + Handstand Hold
Farmers Carry x2 laps
 

LI Conditioning:

You Go, I Go – 4 Stations:
3:00 Dumbbell Push Press (7/person)
3:00 Calorie Bike (10/8/person)
3:00 Sandbag Cleans (4/person)
3:00 Burpees (5/person)
 
-:15 transition time added on between stations. Complete the tasks in any order desired-
 

LII Strength:

Handstand Practice (Freestanding w/ partner)
Farmers Carry x2 laps
 

LII Conditioning:

You Go, I Go – 4 Stations:
3:00 Rope Climb (1/person)
3:00 Double Unders (25/person)
3:00 2KB Clean (10/person)
3:00 Burpee Box Jump (5/person)
 
-:15 transition time added on between stations. Complete the tasks in any order desired-
 
Rx: M – 24kg/24” | F – 16kg/20”
 

17 August 18

meagan julianne outside kettlebell swings
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Munchies | How to Grill the Perfect Skirt Steak (Video)
 
Rookies’ Reflections
 
Ginger-Lime Grilled Shrimp
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WOD

 

LI Strength:

Dumbbell Snatch x6 / arm
Box Jump Practice
Weighted Plank x4 sets
 

LI Conditioning:

Partner WOD – 4 Rounds (each):
5 Ring Rows
10 Calorie Row
5 Alternating Sandbag Shoulder + Squat
10 Alternating Lunges
 
-One partner working at a time-
 

LII Strength:

Barbell Lunge x8 / leg
Tempo Ring Row
Weighted Plank x4 sets
 

LII Conditioning:

Partner WOD – 3 Rounds (each):
5 Strict Pull Ups
10/8 Calorie Bike
5 Alternating Sandbag Shoulders
10 Sandbag Walking Lunges
 
-One partner working at a time-
 
Rx: M – 60# | F – 40#
Rx+: M – 80# | F – 60#
 

16 August 18

JD coaching bropen
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Cleared Hot Podcast #49: Jeremy Jones
 
Common Concerns Affecting Exercise in the Third Trimester
 
Moroccan Tagine Chicken Salad
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WOD

 

LI Strength + Conditioning:

Alternating EMOM 18 Minutes:
8 2KB Suitcase Deadlifts
10 DB Floor Press
12 Ball Slams
 

LII Strength + Conditioning:

Alternating EMOM 18 Minutes:
8 Trap Bar Deadlifts
8 Burpee Box Jumps
10/8 Calorie Bike
 
Suggested Rx: M – 230# | F – 160#
 

15 August 18

Katie 63kg medal winners bropen

2018 BROpen Women’s 63kg Wt. Class Medalists!

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Isabella Von Weissenberg Deadlifts 170kg/375#x9 (Video)
 
Exercise vs. Standing? You Probably Need to Do Both
 
Fried Green Plantains + Mango Avocado Salsa
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WOD

 

LI Strength:

Dumbbell Suitcase Reverse Lunges x 8 / leg
Tempo Ring Rows
Plank Walkouts x :30
 

LII Strength:

Overhead Squat, 4×6
Box Jump x4
 

Conditioning:

5 Rounds – Every 3:00:
300m Run
 

14 August 18

guy and steve waiting for sleds
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Slightly Less Trash | Chump to Champ – Episode 1 (Video)
 
Interview With Tim Kennedy: “They Buried Me In An Avalanche”
 
Breakfast Yogurt Freezer Squares
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WOD

 

LI Conditioning:

Partner WOD – AMRAP 20 Minutes:
5 2KB Front Squats
7 Ball Slams
9 Kettlebell Swings
 
-Every 5:00 perform a 200m Run, starting at 0:00-
 

LII Conditioning:

Partner WOD – AMRAP 20 Minutes:
5 Front Squats
7 Pull Ups
9 Box Jumps
 
-Every 5:00 perform a 200m Sandbag Run (40#), starting at 0:00-
 
Rx: M – 155# | F – 103#
Rx+: M – 175# | F – 113#
 

13 August 18

marshall triple extension bropen 2018
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2018 CrossFit Games: O’Brien Lifts Up EZ (Video)
 
Don’t Be Afraid of Pain
 
Caramelized Onion Bacon Cream Cheese Dip
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WOD

 

LI Strength:

KB Swing Ladder 10-8-6
(SA / arm, Conventional, Power)
TGU x2 / arm
 

LII Conditioning

For Time:
3 Rounds: 5 Dumbbell Clean & Push Press / arm + 5 Long Lunge Rows / arm
20 Air Squats
2 Rounds: 5 Dumbbell Clean & Push Press / arm + 5 Long Lunge Rows / arm
20 Air Squats
1 Round: 5 Dumbbell Clean & Push Press / arm + 5 Long Lunge Rows / arm
20 Air Squats
 

LII Strength:

KB Swing Ladder 10-8-6
(SA / arm, Conventional, Power)
TGU x2 / arm
 

LII Conditioning:

For Time:
3 Rounds: 10 Alternating Dumbbell Snatches + 10 Push Ups
20 Wall Balls
2 Rounds: 10 Alternating Dumbbell Snatches + 10 Push Ups
20 Wall Balls
1 Round: 10 Alternating Dumbbell Snatches + 10 Push Ups
20 Wall Balls
 
Rx: M – 50DB/20# | F – 35DB/14#
 

12 August 18

Katie @ Pemaquid Point, Maine

Hardly home, but always reppin’: Katie @ Pemaquid Point, Maine!

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Cleared Hot Podcast #47: Mark Twight
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WOD

 

LI Strength:

DB Floor Press x10
Long Lunge Row x10 / arm
 

LI Conditioning:

4 Rounds:
10 Alternating Sandbag Shoulders
75 Single Unders
100m Farmers Carry
 

LII Strength:

Fat Gripz DB Floor Press x10
Barbell Bent Over Row x10
 

LII Conditioning:

4 Rounds:
10 Alternating Sandbag Shoulder + Squat
40 Double Unders
100m Farmers Carry
 
Rx: M – 60#/28kg | F – 40#/20kg