12 August 16

mike r going oh
—-
Olympic Champion Long Quingquan (56kg, CHN) 170kg/374# Clean & Jerk (Video)
 
The Players Tribune: Letter to Olympic Medalists
 
Keto Brownies
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

For time:
7 DB Snatches / arm
100m Run
7 DB Snatches / arm
200m Run
7 DB Snatches / arm
300m Run
7 DB Snatches / arm
400m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
15 Overhead Squats
100m Run
12 Overhead Squats
200m Run
9 Overhead Squats
300m Run
6 Overhead Squats
400m Run
3 Overhead Squats
 
Rx: M – 95# | F – 63#
 

11 August 16

joe and rob buddy carry
—-
The Amazing Story Of Ghana’s Weightlifting Team For Rio 2016 (Video)
 
75 Percent of Americans Say They Eat Healthy — Despite Evidence To The Contrary
 
Sole Meunière
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 12 minutes:
5 Goblet Squats
5 Ring Rows
5 Box Jumps
10 Heavy Swings
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
5 2KB Front Squats
10 Push Ups
5 Box Jump Overs
10 Heavy Swings
 
Rx: M – 24kg/32kg | F – 16kg/24kg
 

10 August 16

weddle bropen 72 rack
—-
The 2016 CrossFit Games: Men’s Ranch Deadlift Ladder (Video)
 
5 Natural Mood Enhancers to Boost Your Happiness
 
Summer Vegetable Gnocchi
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

2 Rounds:
1:00 Single Unders
1:00 10 KB Swings + 10 Air Squats
1:00 Row
1:00 10 KB Swings + 10 Air Squats
 
-:15 between stations, score is total rounds of swings and air squats-
 

LII Strength:

EZ Strength
 

LII Conditioning:

2 Rounds:
1:00 Row
1:00 T2B
1:00 Bike
1:00 Double Unders
 
-:15 between stations, score is total calories + reps-
 

9 August 16

july 2016 pr board

July PR’s are in the record books! Set goals, smash them, repeat. Who’s gonna hit something big in August??

—-
JP Sears: What I Love About The Olympics (Video)
 
Hydration 2.0
 
Pressure Cooker Summer Italian Chicken
—-

WOD

 

LI Strength:

Muscle Clean + Press
(1+4), 4 sets
 

LI Conditioning:

2 Rounds, with a partner:
20 Trap Bar Deadlifts
30 Calorie Row
40 Burpees
50 KB Swings
 

LII Strength:

Push Press
4×4
 

LII Conditioning:

For time, with a partner:
40 Deadlifts
60 Pull Ups
80 Burpees
100 Ball Slams
 
Rx: M – 185#/35# | F – 133#/25#
 

8 August 16

800m start bcc field day
—-
Finding a Common Bond: Chriss Smith Jr. (Video)
 
U.S. Women Will Rule In Rio (You Can Thank Title IX)
 
Thai Carrot & Cucumber Gazpacho
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

On the minute:
1 DB Push Press
1 Ball Slam
 
Notes: Every minute, perform 1 additional Push Press and Ball Slam
 

LII Strength:

EZ Strength
 

LII Conditioning:

On the minute:
10 Kettlebell Swings
1 Barbell Thruster
 
Notes: Every minute, perform 1 additional thruster
 
Rx: M – 28kg/95# | F – 20kg/63#
 

6 August 16

guys pre-shuttle run
—-
Patagonia Provisions: Unbroken Ground (Video)
 
Infographic: The Power Of Sleep
 
Buffalo Chicken Salad Recipe
—-

WOD

 

LI Strength:

Get Up x1 / arm
Push Ups x5
 

LI Conditioning:

For time (20:00 time cap):
3 Rounds:
20 Kettlebell Swings
15 Ball Slams
10 Lunges / leg
400m Run
 

LII Strength:

Get Up x1 / arm
Pull Ups x5
 

LII Conditioning:

For time (20:00 time cap):
30 Kettlebell Swings
30 Push Ups
800m Run
30 Kettlebell Swings
30 Ball Slams
800m Run
30 Kettlebell Swings
30 OH Plate Lunges (total)
 
Rx: M – 24kg/35#/45# | F – 16kg/25#/25#
 

5 August 16

mallory floor press
—-
The 2016 CrossFit Games – Ranch Trail Run (Video)
 
Report: WADA confirms widespread doping by Russia across all sports
 
Thai Curry Cashews
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 10 minutes:
4 Deadlifts
6 Push Ups
8 2KB Front Squat
75 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

“DT” – 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
 

4 August 16

lukas 94 sn
—-
Katrin Davidsdottir: 2016 Crossfit Games Champ (Video)
 
Americans Are Shrinking, While Chinese And Koreans Sprout Up
 
Chocolate Raspberry Coconut Bars
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

AMRAP 12 minutes:
15 Air Squats
12 Calorie Row
9 DB Push Press
6 Ring Rows
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
10 Dumbbell Snatches (total)
10 DB Goblet Squat
10 Push Ups
15 Calorie Row
 
Rx: M – 50DB | F – 35DB
 

3 August 16

ladies sandbag sprint
—-
Skydiver Survives Jump From 25,000 Feet, and Without a Parachute (Video)
 
Researchers have finally discovered the key to naturally stripping sugar from all our foods
 
Honey Balsamic Salmon & Grilled Peach Salad With Prosciutto & Candied Pecans
—-

WOD

 

LI Strength:

Muscle Clean
5-5-5-5-5
 

LI Conditioning:

4 Rounds:
5 Box Jumps
7 Muscle Clean + Press
9 Lateral Jump Burpee Sprawls
100m DB Farmers Carry
 
-Rest 90 seconds between rounds-
 

LII Strength:

Muscle Clean + Press
(1+1)x5
 

LII Conditioning:

4 Rounds:
1 Rope Climb*
12 Back Squat
9 Pull Ups
100m 2KB Rack Walk
 
-Perform rope climb prior to going outside. Rest 90 seconds between rounds-
 
Rx: M – 155#/24kg | F – 103#/16kg
 

2 August 16

nu bropen 155 C+J
—-
The 2016 CrossFit Games: Men’s Ranch Mini Chipper (Video)
 
“Ask Amy The RD”: But I Don’t ‘Like’ Vegetables…
 
Cinnamon Peach Upside Down Cake
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

For time:
300m Run
12 Ball Slams
20 Kettlebell Swings
12 Ball Slams
20 Kettlebell Swings
500m Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
500m Row
25 Kettlebell Swings
50 Double Unders
25 Kettlebell Swings
50 Double Unders
400m Run
 
Rx: M – 28kg | F – 20kg