17 March 17

weddle chalking up
___________________________________________________________________________________________________________________

Reminder, no 5:30 WOD tonight as we will be doing the CrossFit Games Open WOD @ 6PM

___________________________________________________________________________________________________________________
Nicole Carroll’s Tips For Open Workout 17.4 (Video)
 
We’re All Getting Fat
 
Paleo Plantain Chips
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Deadlift
8×3 every 1:30
 

LI Conditioning:

AMRAP 12 minutes:
8 Jumping Pull Ups
1 Length DB Walking Lunges
10 Sandbag Cleans
1 Length DB Walking Lunges
 

LII Strength:

Deadlift
8×3 every 1:30, 70%
 

LII Conditioning:

AMRAP 12 minutes:
8 Pull Ups
1 Length DB Walking Lunges
10 Sandbag Cleans
1 Length DB Walking Lunges
 
Rx: M – 60# | F – 40#
 

16 March 17

team ejbb @ the arnold

Team El Jefe Barbell @ the 2017 Arnold!

___________________________________________________________________________________________________________________

Reminder, no 5:30 WOD on Friday as we will be doing the CrossFit Games Open WOD @ 6PM

___________________________________________________________________________________________________________________
Joe Rogan on Happiness (Video)
 
How Does A Nepalese Sherpa Carry So Much Weight?
 
Balsamic Beef with Rosemary
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Dumbbell Thruster 4×6
Ring Rows
 

LI Conditioning:

Row, for max meters:
8 sets :45 ON / 1:15 OFF
 
-Round 5&10 = rest interval-
 

LII Strength:

Kettlebell Thruster 4×6
Strict Pull Ups
 

LII Conditioning:

“10 Rounds of Suck”
Row, for max meters:
10 sets :45 ON / 1:15 OFF
 

15 March 17

nu 155 cln
___________________________________________________________________________________________________________________

Attention: 6AM class is canceled for Wednesday 3/15 due to the likelihood of icy road conditions early tomorrow morning. Normal schedule otherwise!

___________________________________________________________________________________________________________________
Ben Smith Wins CrossFit Open WOD 17.3 in 17:17 (Video)
 
Women And Bulking
 
Brazilian Seafood Stew
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Deadlift + Hang Muscle Clean + Press + Front Squat
5x(1+1+1+1), 4-5 sets
 

LI Conditioning:

Alternating EMOM 12 minutes:
5 Push Press
7 Front Squats
 

LII Strength:

Clean & Jerk Technique Work
 

LII Conditioning:

EMOM 12 minutes:
Hang Power Clean x2 + Jerk x2
 

14 March 17

loaded dl bars
___________________________________________________________________________________________________________________

Attention: All classes canceled due to the snow!

___________________________________________________________________________________________________________________
CrossFit.com | Brent Fikowski Does Workout 170313 (Video)
 
This School Replaced Detention With Meditation. The Results Are Stunning.
 
Curried Beef Apricots Almonds
___________________________________________________________________________________________________________________

13 March 17

denise wt plank
___________________________________________________________________________________________________________________
2017 Rogue Record Breakers | Hafthor Bjornsson’s 19′ 7″ Weight Throw For Height (Video)
 
Obesity’s Hefty Price Tag
 
Instant Pot Taco Stuffed Potatoes
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Weighted Lunge x6-8 L/R
SA Press x6-8 L/R
 

LI Conditioning:

AMRAP 10:00
10 Ball Slams
10 Sit Ups
10 2KB Clean + Front Squats
 

LII Strength:

Front Squat
2-2-2-2-2
 

LII Conditioning:

AMRAP 10:00
40 Double Unders
10 T2B
10 Front Squats
 
Rx: M – 135# | F – 95#
 

11 March 17

jd-power-sn
___________________________________________________________________________________________________________________
TED |To Raise Brave Girls, Encourage Adventure (Video)
 
In An International First, Surfer Conquers The Atlantic Alone On A Paddleboard
 
Mocha Latte Smoothie Bowl
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Press + Push Press
3+5, 4 sets
 

LI Conditioning:

AMRAP 16:00
Partner 1)
5 2KB Cleans
5 2KB Push Press
5 2KB Front Squats
5 Ring Rows
Partner 2)
Row 250 meters
 

LII Strength:

Press + Push Press
3+5, 4 sets
 

LII Conditioning:

Partner WOD
You Go, I Go:
4×8 Sand Bent Over Row
4×8 Sandbag Clean
4×8 Sandbag Rack Lunge (total)
4×8 Sandbag Shoulder + Squat
4×10/8 Calorie Row
 
Rx: M – 60# | F – 40#
 

10 March 17

al sumo dl
___________________________________________________________________________________________________________________

Reminder, no 5:30 WOD tonight as we will be doing the CrossFit Games Open WOD @ 6PM

___________________________________________________________________________________________________________________
Nicole Carroll’s Tips For Open Workout 17.3 (Video)
 
CrossFit Open Workout 17.3
 
Kerala Lamb Curry
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Heavy Kettlebell Swings x8-10
Push Up Practice
 

LI Conditioning:

AMRAP 10 minutes:
10 Hang Dumbbell Snatches
6 Burpees
 

LII Strength:

Overhead Squat 4-4-4-4
T2B Practice
 

LII Conditioning:

AMRAP 10 minutes:
5,10,15,20,…
Alternating Dumbbell Snatches
7 Burpee Box Jumps
 
Rx: M – 50DB | F – 35DB
 

9 March 17

helena kb oh
___________________________________________________________________________________________________________________

Reminder, no 5:30 WOD on Friday as we will be doing the CrossFit Games Open WOD @ 6PM

___________________________________________________________________________________________________________________
Being a CrossFit Games Athlete is Basically a Mental Illness (Video)
 
What I Learned from Living with a Navy SEAL
 
The Best Hangar Steak
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

DB Thruster 4×6
Weighted Planks
 

LI Conditioning:

Partner WOD – AMRAP 12 minutes::
A) Row (meters)
B) 2KB Front Squat x 5 + Max 2KB Rack Hold
 
-Trade places once the kb’s are put down-
 

LII Strength:

Clean Deadlift & Shrug + Hang Power Clean + Power Clean
1+1+1, 4 sets
 

LII Conditioning:

Partner WOD – AMRAP 12 minutes:
A) Row (meters)
B) Deadlift x 5 + Max Deadlift Hold
 
-Trade places once the barbell is put down-
 
Rx: M – 225# | F – 153#
 

8 March 17

tiff sn arnold '17

Tiffany Snatching 79kg at the 2017 Arnold Weightlifting Championships!

___________________________________________________________________________________________________________________
2017 Rogue Record Breakers | Brian Shaw’s 560lb Manhood Stone Lift (Video)
 
The Iceman Cameth – The Day Onnit Chilled Out with the Wim Hof Method
 
Golden Turmeric Latte
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

SA DB Push Jerk x5 L/R
DB Row x12
 

LI Conditioning:

Alternating EMOM 12 minutes:
:45 SA KB Clean + Push Press, L
:45 SA KB Clean + Push Press, R
:45 Single Unders
 

LII Strength:

BTN Push Jerk + Push Jerk
1+3 reps
 

LII Conditioning:

Death by:
2KB Cleans
Push Ups
 
Rx: M – 20kg | F – 12kg
 

7 March 17

sandbag warmup
__________________________________________________________________________________________________________________
REI Presents: Brothers of Climbing (Video)
 
It’s Not in My Budget
 
Cumin-Cinnamon Sweet Potato & Carrot Soup
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Deadlift
5-5-5-5
 

LI Conditioning:

5 Rounds:
10 Kettlebell Swings
10 Calorie Row
10 Ball Slams
10 Lunges / leg
 

LII Strength:

Deadlift
5-3-2
 

LII Conditioning:

4-5 Rounds:
10 Toes to Bar
10 Calorie Bike / Row
10 Ball Slams
10 OH Plate Lunges / leg
 
-Alternate between bike and row each round-
 

LIII Conditioning:

5 Rounds:
5 Pull Ups + 5 Toes to Bar
10 Calorie Bike / Row
10 Ball Slams
10 OH Plate Lunges / leg
 
-Alternate between bike and row each round-
 
Rx: M – 35#/45#