18 April 16

seth pp ladies burpees
—-
Bay Area CrossFit Coach Scales 25-Foot Wall, Saves Family After Crash (Video)
 
This Victoria’s Secret Model Is Doing A 180 From Her Days As An Angel
 
Asian Glazed Five Spice Pork Tenderloin
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 minutes:
2 Hang DB Snatch + 2 DB Push Press + 2 DB Thruster, L/R
15 KB Swings
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
Hang DB Snatch + DB Push Press + DB Thruster, L
Hang DB Snatch + DB Push Press + DB Thruster, R
15 KB Swings
200m Run
 
-Every round, add 1 rep to the each movement in the dumbbell complex-
 
Rx: M – 50DB/24kg | F – 35DB/ 16kg
 

16 April 16

tiff jerk oh
—-
Kendrick Farris 277kg/609lbs 5RM (Video)
 
The sugar conspiracy
 
Grain-Free Hot Cross Buns
—-

WOD

 

LI Strength:

EZ Strength – Squats
 

LI Conditioning:

AMRAP 15 minutes:
Run 600 meters, then:
5 Hang Dumbbell Snatches / arm
5 Ring Rows
5 Burpees
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 minutes:
Run 800 meters, then:
1,2,3,4…
Dumbbell Snatches / arm
Burpees
 
Rx: M – 50DB | F – 35DB
 

15 April 16

Scott W in Paris!

Never home, but always reppin’: Scott overlooking the Eiffel Tower in Paris, France!

—-
41 year old Tom Goegebuer (56kg, BEL) 114kg/251# Snatch (Video)
 
Ethanol Is Bad for Cars, the Environment, the Poor, and America
 
Bahn Mi Loaded Fries
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 Minutes:
10 Calorie Row
10 Kettlebell Swings
10 Air Squats
10 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 Minutes:
1 Rope Climb
10 Push Ups
10 Kettlebell Swings
10 Air Squats
100m Run
 
Rx: M – 28kg | F – 20kg
 

14 April 16

lat stretch
—-
Joe Kenn Is Behind-The-Scenes Strength Of Panthers 365 Days A Year (Video)
 
The Healthiest Old Person on the Planet Explains How to Stay in Shape
 
The Best Cauliflower Buns
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

8 Rounds:
Row 1 minute
Rest 1 minute
 
-Score is total meters-
 

LII Strength:

EZ Strength
 

LII Conditioning:

8 Rounds:
Row 1 minute
Rest 1 minute
 
-Score is total meters-
 

13 April 16

pk jason kevin kb swings
—-
Olga Zubova 180kg/396# Jerk (Video)
 
The Evolution of Anxiety: Why We Worry and What to Do About It
 
Strawberry Poppyseed Bread
—-

WOD

 

LI Strength:

2KB Thrusters
5×5
 

LI Conditioning:

4 Rounds:
14 Alternating KB Dead Cleans
7 Goblet Squats
100m Farmers Carry / 200m Run (alternate each round)
 
-Rest 1 minute between rounds-
 

LII Strength:

Barbell Thrusters
2-2-2-2-2
 

LII Conditioning:

For time:
20 Toes to Bar
15 Box Jumps
10 Overhead Squats
15 Toes to Bar
10 Box Jumps
10 Overhead Squats
10 Toes to Bar
5 Box Jumps
10 Overhead Squats
 
Rx: M – 95# | F – 63#
 

12 April 16

mike l sled push
—-
Brooke Wells 400# Deadlift (Video)
 
Veterans Affairs Hospitals Still Won’t Give Veterans Weed
 
Warm Coconut and Pancetta Kale
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 12 minutes:
75 Single Unders
20 Kettlebell Swings
10 Dumbbell Thrusters
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
100 Double Unders
50 Kettlebell Swings
25 Thrusters
 
-Rest 3 minutes, repeat-
 
Rx: M – 24kg/95# | F – 16kg/63#
 

11 April 16

ladies OH plate lunge
—-
Emily Abbott Does “Isabel” (Video)
 
2015 CFSS WOD Photos!
 
Shredded Beef and Onions Recpie
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

3 minutes on, 3 minutes off:
6 Kettlebell Swings
6 Dumbbell Push Press
6 Burpees
 
-Repeat for a total of 3 cycles-
 

LII Strength:

Push Jerk
3-3-3-3
 

LII Conditioning:

4 minutes on, 2 minutes off:
6 Kettlebell Swings
6 Push Jerks
6 Lateral Jump Burpees
 
-Repeat for a total of 3 cycles-
 
Rx: M – 32kg/135# | F – 24kg/93#
 

9 April 16

mike k jerk dip
—-
James Tatum (85kg, USA) – Snatch 150kg, 155kg & 158kg (Video)
 
I Only Look Like This Because I Have Good Genetics…
 
Tequila Cilantro Lime Chicken
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

4 Rounds:
10 Kettlebell Swings
5 Push Ups / 10 Ring Rows
10 Kettlebell Swings
15 Air Squats
10 Kettlebell Swings
250m Row
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 Kettlebell Swings
5 Pull Ups
15 Kettlebell Swings
10 Push Ups
25 Kettlebell Swings
250m Row
 
-Rest 1 minute between rounds-
 
Rx: M – 24kg | F – 16kg
 

8 April 16

quigs and cos hspu
—-
Brooke Wells and Jacob Heppner, Midwest Madness: Road to the Games (Video)
 
This 63-Year-Old Fitness Coach Lives In Hotels And Perpetually Travels The World
 
Piña Colada Chicken
—-

WOD

 

LI Strength:

Dumbbell Snatch
5×5 / arm
 

LI Conditioning:

For time:
20 Dumbbell Thrusters
100m Shuttle Run
15 Dumbbell Thrusters
200m Shuttle Run
10 Dumbbell Thrusters
300m Shuttle Run
5 Dumbbell Thrusters
400m Shuttle Run
 

LII Strength:

Dumbbell Snatch
10-10-10-10 (alternating)
 

LII Conditioning:

AMRAP 14 Minutes:
2,4,6,… 2KB Clean + Push Press
200m Run
 
Rx: M – 20kg | F – 12kg
 

7 April 16

pk and kai rowing
—-
Memory Of Father Drives Patriots’ Nate Ebner On Olympic Rugby Quest
 
The Coolest Gyms In The World
 
Salted Caramel Cookie Ice Cream Cups
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

Every 90 seconds for 10 rounds:
4 Push Press
4 Box Jumps
8 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

Every 90 seconds for 10 rounds:
1 Rope Climb
3 Deadlifts
5 2KB Front Squats
 
Rx: M – 225#/24kg | F – 153#/16kg