9 February 17

pat and mel rowingClick here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Saturday Schedule Change: 8AM & 9AM WOD Only!

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JRE Podcast | #910 – Gary Vaynerchuk (Video)
 
How Cold Showers And Tough Mudders Can Make You Better At Your Job
 
Market Salad with Lemon Rosemary Chicken
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WOD

 

LI Strength:

Front Squat x4
2KB Front Squat x6
 

LI Conditioning:

AMRAP 12 minutes:
5 Dumbbell Clean & Push Press, L
5 Air Squats
5 Dumbbell Snatch, L
5 Lunges / Leg
5 Dumbbell Thruster, L
5 SA Dumbbell Row, L
 
-Repeat on the right side for your second round, left for your third, etc.-
 

LII Strength:

Paused Back Squat + Back Squat
3+2, 5 sets
 

LII Conditioning:

AMRAP 12 minutes:
6 Hang Power Cleans
12 Overhead Plate Lunges (total)
30 Double Unders
 
Rx: M – 135#/45# | F – 93#/25#
 

8 February 17

caitlin backsquat
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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TEDx | Jocko Willink: Extreme Ownership (Video)
 
How A Year In Space Affected The Bacteria In Scott Kelly’s Gut
 
Paleo Pizza Noodles
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WOD

 

LI Strength:

Barbell Press 4×6
Pull Up Practice
 

LI Conditioning:

Alternating EMOM 12 minutes:
1) 5 SA KB Front Squat, L + 10 Heavy KB Swings
2) 5 SA KB Front Squat, R + 10 Heavy KB Swings
 

LII Strength:

Paused Push Jerk
5×3
 

LII Conditioning:

Every 3 minutes for as long as possible complete:
From 0:00-3:00, 2 rounds of:
8 Front Squats
8 Pull-Ups
From 3:00-6:00, 2 rounds of:
10 Front Squats
10 Pull-Ups
From 6:00-9:00, 2 rounds of:
12 Front Squats
12 Pull-ups
 
Rx: M – 115# | F – 78#
 

LIII Conditioning:

Every 3 minutes for as long as possible complete:
From 0:00-3:00, 2 rounds of:
10 Overhead Squats, 95#/63#
10 Chest 2 Bar Pull-Ups
From 3:00-6:00, 2 rounds of:
12 Overhead Squats, 95#/63#
12 Chest 2 Bar Pull-Ups
From 6:00-9:00, 2 rounds of:
14 Overhead Squats, 95#/63#
14 Chest 2 Bar Pull-Ups
 

7 February 17

casey ring row
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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CrossFit.com | Hell of an Injury, Attitude of an Angel (Video)
 
It’s Time for Doctors to Prescribe Outdoor Therapy
 
Whole30 Soups
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WOD

 

LI Strength:

Sumo Deadlift
4×5
 

LI Conditioning:

Death By:
Burpees
Slamball Goblet Squat
1/1, 2/2, 3/3, 4/4,…
 

LII Strength:

Sumo Deadlift
4×5
 

LII Conditioning:

Death By:
Toes To Bar
Box Jumps
1/1, 2/2, 3/3, 4/4,…
 

6 February 17

January '17 PR Board

January PR’s are in the record books! Set goals, smash them, repeat. January marks the beginning of a new year – what are you going to accomplish? What are you going to accomplish this month? Let’s get to work!

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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Crossfit.com | Fittest On Earth: A Decade of Fitness–Official Trailer (Video)
 
My Training at 45
 
Sweet Potato and Cashew Dip
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WOD

 

Strength:

DB Floor Press 4×10
Ring Row / Pull Up
 

Conditioning:

4×3:00 @ 2.5-5% faster than baseline 2K pace
-1:1 rest interval-
 

4 February 17

barbell bro's
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Redbull.tv | Andy Stumpf: Human Dart (Video)
 
What Science Says About Snacking and Breakfast
 
Game Day Instant Pot Buffalo Chicken Soup
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WOD

 

LI Strength:

2KB Press x6
1-step Box Jump x3 reps
 

LI Conditioning:

AMRAP 6 minutes:
12/10 Calorie Row
8 DB Floor Press
 
-then-
 
AMRAP 6 minutes:
7 Ball Slams
14 KB Swings
 

LII Strength:

KB Seesaw Press x6 L/R
Broad Box Jump, for distance x3
 

LII Conditioning:

6 Rounds – Every 2:00
10 Alternating DB Snatches
12 Wall Balls
15 Kettlebell Swings
 

LIII Conditioning:

6 Rounds – Every 2:00
10 Alternating DB Snatches
15 Wall Balls
20 KB Swings
 
Rx: M – 50DB/20#/24kg | F – 35DB/14#/16kg
 

3 February 17

kristin bb oh
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In-House Team CFSS Cupid’s Undie Run Fundraiser Goes All Day Today! Click Here to donate online to the team!

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CJ Cummings 222kg/488# Front Squat Double (Video)
 
Michael Wardian Wins World Marathon Challenge in Record Time
 
Game Day Sriracha Deviled Eggs
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WOD

 

Strength:

Deadlift
10×2 OTM
 

LI Conditioning:

CF Open WOD 12.1:
Max Burpee Sprawls in 7 minutes
 

LII Conditioning:

CF Open WOD 12.1:
Max Burpees in 7 minutes
 

2 February 17

vittorio l-hang
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Ed Coan 887 Deadlift (Video)
 
Want to Run Fast? Listen to Your Gut
 
West African Peanut Stew
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WOD

 

LI Strength:

Heavy KB Swings x8
Pull Up + Push UP Practice
 

LI Conditioning:

Alternating EMOM 14 minutes:
10 Goblet Squats
12 Dumbbell Snatches (total)
 

LII Strength:

Paused Back Squat
5×5
 

LII Conditioning:

Alternating EMOM 14 minutes:
7 Overhead Squats
10 Pull Ups
 
Rx: M – 115# | F – 78#
 

LIII Conditioning:

Alternating EMOM 14 minutes:
7 Overhead Squat, 135#/93#
Max Chest to Bar Pull Ups; 1 set to failure
 

1 February 17

burke push up
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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CrossFit.com | Write Your Open Story (Video)
 
Why Millennials Should All Have To Powerlift
 
Chicken Marengo
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WOD

 

LI Strength:

Trap Bar Deadlift
4-5×6 reps
 

LI Conditioning:

AMRAP 8 minutes:
10 KB Single Clean + SA KB Front Squat
10 Sit Ups
10 Lunges (total)
 

LII Strength:

Clean Deadlift + Muscle Clean + Hang Power Clean + Push Press
1+1+1+1, 5 sets
 

LII Conditioning:

AMRAP 8 minutes:
1,2,3,… Power Clean + Push Press
2,4,6,… Ball Slams
 
Rx: M – 135#/35# | F – 93#/25#
 

31 January 17

annie spiderman lunge
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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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Ruslan Nurudinov (105kg, UZB) 194kg/428# Snatch (Video)
 
Why You Really Need to Join the Gym
 
One-Pan Greek Chicken & Veggies with Paleo Tzatziki Sauce
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WOD

 

LI Strength:

Dumbbell Thruster
4-5×8 reps
 

LII Strength:

2KB Front Squat x5 reps
Heavy Kettlebell Swings x8 reps
 

Conditioning:

5×2:00 @ 4-7% faster than 2K pace
1:1 rest interval
 

30 January 17

January '17 Elements Grads

New Elements grads Chad, Brooke, Peter, Clare, & Katherine: official ‘bell swinging, iron slinging, studs!

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Click here to donate to Team CFSS’s Cupid’s Undie Run Page!

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CrossFit.com | How to Compete in the Open (Video)
 
Why You Should Give Up Trying to Become a Morning Person
 
Chia Pumpkin Nut Butter Smoothie
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WOD

 

LI Strength:

Push Press x5
Pull Up Practice
 

LI Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
KB Deadlifts
5 Ring Row
5 2DB Press
 

LII Strength:

Push Press + Thruster
3+2, 5 sets
 

LII Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Touch & Go Deadlifts
Push Ups
5 Box Jumps
 
-Perform all deadlifts in unbroken sets-
 
Rx: M – 185# | F – 123#
 
Rx+: M – 225# | F – 153#