16 May 16

spring throwdown group flex pic
—-
Jessica Lucero (58kg) American Record 93kg Snatch + 115kg Clean & Jerk American Records (Video)
 
Quit Dieting: Your Kids Are Watching
 
Coconut Thai Iced Tea
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 minutes:
2 Deadlifts
4 Burpees
8 Ring Rows
12 Air Squats
 

LII Strength:

Back Squat
5-5-5-5
 

LII Conditioning:

AMRAP 12 minutes:
2 Deadlifts
5 Pull Ups
10 Push Ups
15 Air Squats
 
Rx: M – 245# | F – 163#
 

14 May 16

trevor DL setup
—-
Mattie Rogers (69kg) 106kg/233# American Record Snatch (Video)
 
Out With the Old
 
Paleo Bacon Ranch Dressing
—-

WOD

 

LI Strength:

EZ Strength – Squats
 

LI Conditioning:

For time (20:00 timecap):
Buy-in: 400m Run
6 Rounds:
10 Ball Slams
10 DB Snatches (total)
10 Lunges (total)
Cash-out: 400m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time (20:00 timecap):
Buy-in: 800m Run
6 Rounds:
5 Toes to Bar
10 Barbell Push Press
20 Lunges (total)
Cash-out: 400m Run
 
Rx: M – 95# | F – 63#
 

13 May 16

tiff jerk cap city jd watching
—-
Road to the CrossFit Games 16.05: Ohlsen / Bailey (Video)
 
Cheat Days & Other Bullshittery
 
Gai Yang (Thai Grilled Chicken)
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 10 minutes:
3 Burpees
5 Push Press
7 Air Squats
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 10 Minutes:
1-2-3-4-5 Thrusters
2-4-6-8-10 Pull Ups
 
-5 Burpees if you break a set-
 
Rx: M – 115# | F – 73#
 

12 May 16

weddle and julianne push press
—-
Norik Vardanian (94kg) 172kg/378# American Record Snatch (Video)
 
Nine to Nirvana: 9 Mindful Exercises for Mastering the Mind
 
One Sheet-Pan Roasted Salmon and Red Cabbage
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 15 minutes:
8 Kettlebell Swings (Heavy)
7 Push Ups / 7 Ring Rows
6 2KB Front Squats
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 minutes:
7 Kettlebell Swings (Heavy)
7 Push Ups
7 2KB Front Squats
200m Run
 
Rx: M – 32kg/20kg | F – 24kg/12kg
 

11 May 16

george hang snatch
—-
Behind the Scenes: ’15 CrossFit Games, Part 4 (Video)
 
Why You Can’t Lose Weight on a Diet
 
Roasted Garlic Chicken Sausage
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

Alternating EMOM 14 minutes:
even: 6 Trap Bar Deadlift
odd: 4 2KB Press + 4 2KB Push Press
 

LII Strength:

Hang Power Cleans + Jerks
3’s
 

LII Conditioning:

Alternating EMOM 14 minutes:
even: 3 Hang Power Cleans
odd: 3 Push Jerks
 

10 May 16

andrea s cln
—-
Derrick Johnson (62kg) 124kg/273# American Record Snatch (Video)
 
Morghan King, Sarah Robles Qualify For U.S. Olympic Weightlifting Team
 
Strawberry Banana Ice Cream
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 12 minutes:
7 2KB Thrusters
7 SA KB Deadlifts / arm
50 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

For Time (15:00 timecap):
50 Toes to Bar
50 Burpee Box Jumps
200 Double Unders
 
-Partition as needed. Suggestion – 10 rounds: 5/5/20 or 5 rounds: 10/10/40 –
 

9 May 16

April '16 PR Board

April PR’s are in the record books! Let’s keep eyes on the prize and hit some nice juicy personal bests before Memorial Day and the start of summer!

—-
Morghan King (USA, 48kg) 80kg/176lb Snatch and 100kg/220lb Clean & Jerk (Video)
 
2016 CrossFit Games Regional Workouts
 
Mango Ceviche Tacos
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

5 Rounds:
10 KB Swings (Heavy)
Sled Push (High/High)
 
-Rest 1 minute between rounds-
 

LII Strength:

Back Squats
4×6 (up from last week)
 

LII Conditioning:

For time:
10-8-6-4-2 Overhead Squats
Sled Push (High/High)
 
-Rest 1 minute between rounds-
 
Rx: M – 95#/+50# | F – 63#/+30#
 

7 May 16

Phil 5K

Never home, but always reppin’: Phil at the Mercy 5K on C&O Canal Towpath, Washington, DC!

—-
How-To Make Kombucha (Video)
 
The sinister, secret history of a food that everybody loves
 
Piña Colada Protein Shake
—-

WOD

 

LI Strength:

EZ Strength – Squats
 

LI Conditioning:

Partner WOD, AMRAP 20 minutes:
4 Bear Crawl Laps
20 Ball Slams
30 Air Squats
40 KB Swings
300m Run
 
-Complete the run together-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner WOD, AMRAP 20 minutes:
20 Alternating Box Jumps
30 Ball Slams
40 Goblet Squats
50 KB Swings
300m Run
 
-Weight on Goblet Squat cannot touch the ground until all reps are completed. Complete the run together-
 
Rx: M – 35#/28kg | F – 25#/20kg
 

6 May 16

julianne big kip
—-
Rich Froning 380# Clean & Jerk
 
Gadd’s Truth: Five Fitness Commandments to Live By
 
Dark Chocolate Brazil Nut and Coconut Bars
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 minutes:
200m Row
6 Box Jumps
12 Dumbbell Snatches (alternating; total)
16 Lunges (total)
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
7 Overhead Squat
7 Toes to Bar
 
-Row 250m every two rounds-
 
Rx: M – 95# | F – 63#
 

5 May 16

michel power clean
—-
Shi Zhiyong (77kg, CHN) 183kg/403# Power Clean (Video)
 
Artificial Sweeteners May Change Our Gut Bacteria in Dangerous Ways
 
Cinco De Mayo: Paleo & Whole30 Style
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

5 Rounds:
7 Dumbbell Thrusters
7 SA Kettlebell Swings / arm
7 Ring Rows
15 Calorie Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
30 Double Unders
20 Kettlebell Swings
10 Thrusters
 
Rx: M – 24kg/95# | F – 16kg/63#