10 November 17

zeki hill sprint
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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Lasha Talaxadze Unofficial World Record 220kg/485# Snatch (Video)
 
The Race That No One Could Take Away From Shalane Flanagan
 
Roasted Brussels Sprouts & Butternut Squash Salad With Maple-Peanut Dressing
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WOD

 

LI Strength:

Press 5×5
Weighted Plank x4 sets
 

LI Conditioning:

3:00 ON / 2:00 OFF:
Assault Bike / Calorie Row
AMRAP: 6 Hang Dumbbell Snatches / arm + 8 Ring Rows
AMRAP: 5 DB Goblet Squats +10 Lunges + 5 Push Ups
 

LII Strength:

Press 5×5
Chin Ups x 3-5 / set
 

LII Conditioning:

3:00 ON / 2:00 OFF:
Assault Bike
AMRAP: 6 K2E + 4 Burpee Box Jumps
AMRAP: 5 DB Snatch + 5 OH Lunges*
 
*Notes: Alternate arms each round
 
Rx: M – 50DB | F – 35DB
Rx+: M – 65# DB | F – 45# DB
 

9 November 17

hinda sumo DL
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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CrossFit.com | Diapers and Dumbbells (Video)
 
Dan John | Bigger Better Deal
 
Curried Pork Frittata
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WOD

 

LI Strength:

2KB Thruster 4×6
KB RDL x8
 

LI Conditioning:

Alternating EMOM 12 minutes:
:30 Kettlebell Swings
:30 Calorie Row
 

LII Strength:

Overhead Squat x8
L-Hang x3-4 sets
 

LII Conditioning:

Alternating EMOM 12 minutes:
:30 Double Unders (max reps)
12 Wall Balls
 

LIII Conditioning:

Alternating EMOM 12 minutes:
40 Double Unders
15 Wall Balls
 
Rx: M – 20# | F – 14#
 

8 November 17

kelsey kb swings
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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Jocko Podcast: Proper Recovery From Proper Work (Video)
 
Can Psychedelics Prevent Tragedy?
 
Magic Crown Roast of Pork
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WOD

 

LI Strength:

Trap Bar Deadlift 3-4×6
Push Up Practice
 

LI Conditioning:

Partner WOD – AMRAP 8-12 minutes:
30 Calorie Row (15/person)
20 2KB Deadlifts (10/person)
20 Heavy KB Swings (10/person)
 

LII Strength:

Deadlift
2×5 reps, then +10% 1×2
 

LII Conditioning:

Partner WOD – For time:
30-20-10 Power Clean
2x Calorie Row
 
-Alternate reps on the power clean. Split up the calories as desired-
 
Rx: M – 135# | F – 93#
 

7 November 17

graham e box jump
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Harrison Maurus (77kg, USA) 195kg/430# Clean and Jerk (Video)
 
How One Chef Is Bringing Whole30 To Health Care
 
Mexican Pumpkin Soup
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WOD

 

LI Conditioning:

AMRAP 16 minutes:
6 Dumbbell Push Press
9 Air Squats
12 Kettlebell Swings
 
-Rest :30 after every round-
 

LII Conditioning:

“Jack”
AMRAP 20 minutes:
10 Push Press
10 Kettlebell Swings
10 Box Jumps
 
Rx: M – 115#/24kg | F – 75#/16kg
 

6 November 17

Helena at Victoria Falls

Never home, but always reppin’: Helena at Victoria Falls, Zimbabwe!

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CrossFit.com | Defining Brooks Laich (Video)
 
Skinny Love: Why Players Across the NBA Are Slimming Down
 
Paleo Cranberry Apple Sauce Recipe
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WOD

 

LI Strength:

Front Squat 5×5
Pull Up Practice
 

LI Conditioning:

AMRAP 9 minutes:
5 SA KB Clean + Push Press, L
7 Ball Slams
5 SA KB Clean + Push Press, R
7 Burpee Sprawls
 

LII Strength:

Back Squat 2-3×5
then +10% for 2×2
 

LII Conditioning:

AMRAP 9 minutes:
7 2KB Clean + Push Press
7 Burpees
7 Ball Slams
 
Rx: M – 20kg/35# | F – 12kg/25#
 

4 November 17

hill sprints!
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CJ Cummings: Meet the LeBron James of Weightlifting (Video)
 
Why Everyone Should Lift Weights
 
Dark Chocolate Blackberry Sweet Potato Brownies
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WOD

 

LI Strength:

Deadlift + Muscle Clean + High Hang Power Clean
2+2+2, 4 sets
Box Jump x3
 

LI Conditioning:

AMRAP 13 minutes:
5 Push Ups / Ring Rows
5 2KB Deadlifts
5 Goblet Squats
10 Alternating Lunges
 

LII Strength:

Hang Power Clean x3
Box Jump x3-5
 

LII Conditioning:

8 Rounds:
3 Deadlifts
6 Lateral Jump Burpees
6 T2B
12 OH Plate Lunges (total)
 
Rx: M – 225#/45# | F – 153#/25#
 

3 November 17

josh k farmers carry
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Ian Wilson (105kg, USA) 285kg/628# Back Squat (Video)
 
Dan John | The Anterior Chain
 
Paleo Pumpkin Chia Seed Pudding Recipe
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WOD

 

LI Strength:

DB Floor Press x8
Pull Up Practice
 

LI Conditioning:

3 Rounds – :30 on / :30 off
Calorie Row
Hang DB Snatches, L
Calorie Row
Hang DB Snatches, R
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

3 Rounds – :30 on / :30 off
Calorie Assault Bike
Alternating DB Snatches
Double Unders
Alternating DB Snatches
 
Rx: M – 50DB | F – 35DB
Rx+: M – 65DB | F – 45DB
 

2 November 17

adrian rowing
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Jocko Podcast: How to Deal With Stress in Life (Video)
 
What The Health: The Ultimate Rebuttal
 
Baked Pumpkin Spice Granola Bars
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WOD

 

LI Strength:

2KB Front Squat x8
SA DB Press x8
 

LI Conditioning:

Partner WOD – AMRAP 15 minutes:
8, 12, 16 Calorie Row
 
-Go back to 8 calories after the round of 16-
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
5, 10, 15,… Calorie Row
 
-Each partner rows 5 calories, then 10 calories, etc.-
 

1 November 17

Lukas snatch setup profile
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The Making of the Wisconsin Badgers Offensive Line (Video)
 
CrossFit Announces 2-Day Course on Keeping Chalk in Bucket
 
Beet Salad (Vinegret)
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WOD

 

LI Strength:

Alternating EMOM 10 minutes:
1) 5 SA DB Jerk, L/R
2) 10 Heavy KB Swings
 

LI Conditioning:

AMRAP 8 minutes:
200m Run
8 Alternating Dead Cleans
6 Burpees
 

LII Strength:

Alternating EMOM 10 minutes:
1) 3 Rack Jerks + 5-10 Strict Pull Ups
2) 10 Heavy KB Swings
 

LII Conditioning:

AMRAP 8 minutes:
200m Run
8 Alternating Sandbag Shoulders
12/9 Push Ups
 
Rx: M – 60# | F – 40#
 

31 October 17

mel annie and mallory carries
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Attention: Halloween Costume Partner WOD today! Wear something festive, but functional (aka you can still do burpees)!

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CrossFit.com | “Together, we’re 138 years strong.” (Video)
 
How to Hang in the NHL at 40? Work Out Like a Fiend
 
Paleo Gingerbread Pork Stew
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WOD

 

LI Strength:

Trap Bar Deadlift 3×8
Push Up Practice
 

LI Conditioning:

Partner WOD – For time:
300m Run
12 laps Farmers Carry
80 Ball Slams
60 DB Push Press
300m Run
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

Partner WOD – For time:
300m Sandbag Run
16 laps Farmers Carry*
100 Ball Slams
80 DB Push Press
300m Sandbag Run
 
Notes: 1 person working at a time. 3 burpees each time the kettlebells are exchanged
 
Rx: M – 28kg/35#/45DB/60# | F – 20kg/25#/30DB/40#