11 August 18

justin warmup snatch bropen
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2018 CrossFit Games: Two-Stroke Pull (Video)
 
Here’s How to Get Stronger After 50
 
Strawberry Mango Sorbet
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WOD

 

LI Strength:

Banded Pull Up / Negatives
2KB Rack Walk x2 laps
Push Up Practice
 

LII Strength:

Strict Pull Up x sub-max
2KB Rack Walk x2 laps
Weighted Push Up x5-10
 

Conditioning:

6 Rounds, every 3:00:
150m Run (Maaco → Clever Dog)
 

10 August 18

ladies throwdown wall balls 2
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2018 CrossFit Games Highlights (Video)
 
From 300 Pounds To 30 Muscle-Ups For Time
 
Prosciutto & Melon Pesto Poppers
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WOD

 

LI Conditioning:

10 Rounds – 1:00 ON, 2:00 OFF:
10 2KB Deadlifts / 10 Ball Slams
Max Calorie Bike
 

LII Conditioning:

10 Rounds – 1:00 ON, 2:00 OFF:
20 Kettlebell Swings / 15 Wall Balls
Max Reps Push Jerk
 
Rx: M – 28kg/20#/135# | F – 20kg/14#/95#
 

9 August 18

Caitlin BROpen warmup clean and jerk
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How-to Make a Traditional Japanese Bento Box (Video)
 
Static Stretching in a Warm-up: Will You Die?
 
3-Ingredient Keto Chocolate Pudding
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WOD

 

LI Strength:

Muscle Clean + Push Press + Thruster
3(1+1+1), 4 sets
 

LI Conditioning:

AMRAP 9 Minutes:
4,6,8
2KB Clean + Push Press
Burpees
 

LII Strength:

Hang Clean + Push Press + Cluster
1+1+3, 4 sets
 

LII Conditioning:

AMRAP 9 Minutes:
1,2,3,…
Hang Clusters
Burpees
 
Rx: M – 115# | F – 75#
 

8 August 18

July 2018 PR Board

July was a great month for new lifting and benchmark PR’s! Set new goals, smash them, rejoice, repeat. What are you going to accomplish before summer is over?

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Judi—Badass Skatemom Shreds Gender Barriers (Video)
 
Parents Aren’t Good Judges of Their Kids’ Sugar Intake
 
Cheddar Biscuits with Chive Whipped Ghee
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WOD

 

LI Strength:

Trap Bar Deadlift
4RM
 

LI Conditioning:

AMRAP 5 Minutes:
10 Kettlebell Swings
5 Ball Slams
5 Ring Rows
 

LII Strength:

Deadlift
1RM
 

LII Conditioning:

AMRAP 5 Minutes:
10 Kettlebell Swings
5 Ball Slams
5 Push Ups
 
Rx: M – 28kg/35# | F – 20kg/25#
 

LIII Conditioning:

AMRAP 5 Minutes:
10 Kettlebell Swings, 32kg/24kg
5 Ball Slams
10 Push Ups
 

7 August 18

christian bropen warm ups
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Tia-Clair Toomey 415# Deadlift | 2018 CrossFit Games (Video)
 
7-Minute Pre-Bed Yoga Flow
 
Mediterranean Power Bowl
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WOD

 

LI Strength:

Dumbbell Power Snatch x5 / arm
Wall Ball Single Shots x5-10
Reaching Deadbugs
 

LI Conditioning:

AMRAP 6 Minutes:
12/9 Calorie Row
7 2DB Push Press
 
-Rest 3:00-
 
AMRAP 6 Minutes:
200m Run
7 2DB Front Squats
 

LII Strength:

Hang Power Snatch x5
Box Jump x5
 

LII Conditioning:

AMRAP 6 Minutes:
200m Run
7 Overhead Squats
 
-Rest 3:00-
 
AMRAP 6 Minutes:
15/12 Calorie Row
7 Push Press
 
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#
 

6 August 18

July 2018 Elements Grads

New Elements grads Frank, Edgar, Ciara, Isaias, and Gabby: official bear crawling, sled pushing, beasts! Awesome work, guys!

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Drop The Gloves: Canada’s Toughest Hockey League (Video)
 
How Emotional Intelligence Boosts Your Endurance
 
Spicy Mango Cabbage Slaw
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WOD

 

LI Strength:

Front Squat
2RM
 

LI Conditioning:

AMRAP 5 Minutes:
10 Hang Dumbbell Snatches (total)
10 Alternating Lunges (total)
 

LII Strength:

Back Squat
1RM
 

LII Conditioning:

AMRAP 5 Minutes:
10 Dumbbell Snatches (total)
10 Goblet Rack Lunges (total)
 
Rx: M – 50DB | F – 35DB
 

4 August 18

marcos snatch bropen
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Attention: No Sunday class tomorrow (8/5), back to normal Monday!

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Clarence Kennedy 227kg/500# PR Clean! + 320kg/704# Deadlifts (Video)
 
How to Recover Like an Elite Athlete
 
Keto Cheesecake Parfait
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WOD

 

LI Strength:

SA DB Push Press + Jerk
3+3 / arm, 4 sets
Hanging Knee Raise x5 + Hold
 

LI Conditioning:

For Load:
Sled Sprints (High/High)
x5 sets
 
-Rest as needed between rounds-
 

LII Strength:

Push Press + Push Jerk
3+3, 4 sets
Hanging Leg Raise x5 + Hold
 

LII Conditioning:

For Load:
Sled Sprints (High/Low)
x5 sets
 
-Rest as needed between rounds-
 

3 August 18

JD bropen warmup snatch
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Road to the Games Ep. 18.05: Mat Fraser Vs. The World (Video)
 
How Much Money Is On the Line At the 2018 Reebok CrossFit Games?
 
One Pan Chicken with Artichoke
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WOD

 

LI Strength:

Hang Dumbbell Snatch 4×6 / arm
Box Jump x3
Power Ball Slam x5 (AHAP!)
 

LI Conditioning:

Partner WOD – AMRAP 14 Minutes:
1) 12/9, 15/12, 18/15,… Calorie Row
2) 10 Ball Slams + 10 2-Hand Kettlebell Deadlifts
 

LII Strength:

Hang Power Snatch + OHS
3+3, 4 sets
 

LII Conditioning:

Partner WOD – AMRAP 14 Minutes:
1) 15/10, 20/15, 25/20,… Calorie Row
2) 10 Wall Balls + 10 Deadlifts
 
Rx: M – 20#/135# | F – 14#/95#
 

2 August 18

Steven 2 kettlebell deadlift
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2018 CrossFit Games – Welcome to the Battleground (Video)
 
‘Find Your Passion’ Is Awful Advice
 
Nut-Free Chocolate Chip Cookies
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WOD

 

Strength:

2KB Dead Stop Clean + Thruster
7(1+1), 5 sets
Halting Ring Rows x5
 

LI Conditioning:

For Time:
Buy-In: 25 Burpee Sprawls
10-8-6-4-2
Dumbbell Push Press
Power Swings
Goblet Squats
Cash-Out: 25 Burpee Sprawls
 

LII Conditioning:

For Time:
Buy-In: 25 Burpees
10→1
Push Press
2KB Cleans
Cash-Out: 25 Burpees
 
Rx: M – 115#/20kg | F – 75#/12kg
Rx+: M – 135#/24kg | F – 95#/16kg
 

1 August 18

JD in Golden, CO

Hardly home, but always reppin’: JD at Mount Zion, Golden, Colorado!

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Bon Appétit: “It’s Alive” | Brad and Matty Matheson Make Fish Tacos (Video)
 
Don’t Trust the Label on Your Supplements
 
Easy Meals I Make at Home in Under 30 Minutes
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WOD

 

LI Strength:

Paused Front Squat + Front Squat
1+2, 4 sets
Heavy Kettlebell Swing x8
 

LI Conditioning:

3 Rounds:
15 Sandbag Front Squats
300m Run
 

LII Strength:

Back Squat
5-7×1
~100% 3RM
 

LII Conditioning:

3 Rounds:
15 Back Squats
400m Run
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#