13 September 17

August '17 PR Board

August PR’s are in the record books! Set goals, smash them, rejoice, repeat. We had some great new personal bests in August; what are you going to improve upon and accomplish in September? Reflect, write it down, and get after it!

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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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CrossFit.com | The Nurse Advocate: Jason Cooper (Video)
 
Newly Minted ‘Weightlifter’ Forsakes Imperial System, Asks for ‘a Kilo of Cola’
 
Taco Lasagna Casserole
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WOD

 

LI Strength:

Muscle Clean + Hip Power Clean
3(1+1), 4-5 sets
 

LI Conditioning:

Partner WOD – AMRAP
3:00 Calorie Bike
3:00 DB Push Press
3:00 Sit Ups
3:00 Kettlebell Swings
3:00 Goblet Squats
 

LII Strength:

Muscle Snatch + Hip Power Snatch + Overhead Squat
1+1+3
 

LII Conditioning:

Partner WOD – AMRAP
3:00 Calorie Bike
3:00 Shoulder to Overhead
3:00 Toes to Bar
3:00 Kettlebell Swings
3:00 Sandbag Front Squats
 
Rx: M – 115#/32kg/60# | F – 75#/24kg/40#
 

12 September 17

mike r rowing
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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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Mattie Rogers (USA, 69kg) 145kg/319# Jerk (Video)
 
The Will To Happiness
 
Sweet Potato Ranch Dip With Bacon
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WOD

 

LI Strength:

Front Squat 5-5-5-5
Single Leg Step Up x5 / leg
 

LI Conditioning:

AMRAP 6 minutes:
100m Run
5 Push Ups
5 Ring Rows
5 Box Jumps
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
50 Single Unders
10 Alternating Lunges
5 Burpees
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 6 minutes:
25 Double Unders
10 Push Ups
5 Pull Ups
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
25 Double Unders
10 OH Plate Lunges
5 Burpees
 
Rx: M – 45# | F – 25#
 

11 September 17

tiffany chalking up
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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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Greg Glassman: The World’s Most Vexing Problem (Video)
 
The Real CrossFit Fight
 
Chimichurri Loaded Sliders
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WOD

 

LI Strength:

Deadlift (TNG) 4×5
SA DB Press + Push Press 3+3
 

LI Conditioning:

4 Rounds:
10 SA DB Clean + Jerk
100m 2KB Rack Walk + Farmers Carry
 

LII Strength:

Deadlift + Hang Power Clean + Jerk
4+3+2, 3-4 sets
 

LII Conditioning:

“DT” – 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
 
Rx: M – 135# | F – 93#
 
Rx+: M – 155# | F – 103#
 

9 September 17

bumpers
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James Clear: 1% Better Every Day (Video)
 
Customer Disappointed $160 Rogue Jump Rope Does Not Come With Double-Unders
 
Grilled Chicken Caesar Cobb Salad
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WOD

 

LI Strength:

DB Floor Press x5
Chin Up Practice
 

LI Conditioning:

5-6 Rounds:
100m Farmers Carry / Goblet Carry
:30 Bike Sprint (high/high)
 
-Rest 60 seconds between rounds-
 

LII Strength:

DB Floor Press x5
Weighted Chin Up x3
 

LII Conditioning:

4 Rounds:
100m 2KB Rack Carry + Farmers Carry
Sled Sprint (high/high)
 
-Rest 90 seconds between rounds-
 
Rx: M – 24kg/+80# | F – 16kg/+50#
 

8 September 17

Quigley DB OH Lunge
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Bill Hartman On Building A Powerful And Pain-Free Body After 40 (Podcast)
 
The Uneven Health Toll of Sleep Deprivation
 
BBQ Pork Coleslaw
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WOD

 

LI Strength:

Sumo Deadlift 4×6
Floor to Stand Climb x3
 

LI Conditioning:

AMRAP 12 minutes:
200m Run
5 SA KB Front Squats / arm
5 Push Ups
5 Single Leg Step Ups / leg
5 Ring Rows
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

AMRAP 12 minutes:
200m Run
7 2KB Front Squats
15 Push Ups
7 Box Jumps
1 Rope Climb
 
Rx: M – 24kg | F – 16kg
 

7 September 17

Burke Pullups
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CrossFit.com | Julie Foucher – Double Grace (Video)
 
Music in Training: Is It Helping, or Making You a Whiny Baby?
 
How To Make Zucchini Noodles
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WOD

 

LI Strength:

Push Press x6
Tempo Ring Row x6
 

LI Conditioning:

Partner WOD – AMRAP 12 minutes:
1) 7 Dumbbell Thrusters
14 Kettlebell Swings
2) Single Unders
 
-One partner performs a round while the other performs single unders-
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

Partner WOD – 10 Rounds:
9 Overhead Squats
35 Double Unders
 
-Alternate full rounds with your partner-
 
Rx: M – 115# | F – 75#
 

6 September 17

change plates
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Vice Sports | Training With The Strongest Man In Golf (Video)
 
Help Relieve Your Lower Back Pain With These 4 Yoga Poses
 
Thai Larb With Pork
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WOD

 

LI Strength:

Front Squat 4×5
Hanging Knee Raise
 

LI Conditioning:

AMRAP 12 minutes:
7 Ball Slams
7 Slamball Goblet Squat
7 Alternating Sandbag Shoulder
15 Sit Ups
15/12 Calorie Row
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 14 minutes:
10 Wall Balls
10 Ball Slams
10 Knees to Elbow
10 Sandbag Lunges (total)
20/15 Calorie Row
 
Rx: M – 20#/35#/60# | F – 14#/25#/40#
 

5 September 17

sonja running
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CrossFit.com | Ally Hall and the Community of Pregnant Athletes (Video)
 
Why Our Schools Can’t Get Kids To Eat Healthy
 
Gluten-Free Chicken Karaage
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WOD

 

LI Strength:

Hip Power Clean x3
SA DB Press x6 / arm
 

LI Conditioning:

For Time:
Kettlebell Complex, L/R
200m Run
 
KB Complex = 8 SA KB Deadlift + 6 Dead Clean + 4 Push Press
 
-Rest 60 seconds, repeat x4 total cycles-
 

LII Strength:

Hang Clean + Jerk
2(1+1), 4-5 sets
 

LII Conditioning:

For Time:
1 Round of “DT”
300m Run
 
“DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
 
-Rest 90 seconds, repeat x3 total cycles-
 
Rx: M – 135# | F – 93#
 
Rx+: M – 155# | F – 103#
 

4 September 17

kevin resting
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Labor Day Schedule: No Classes!

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Mat Fraser: The Making of a Champion – Part 16 (Video)
 
Fat Loss: The Hardest Thing To Do…And That’s All People Want To Do!
 
Blueberry Chocolate Chip Muffin Energy Balls
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2 September 17

quigley throwdown back squat
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Labor Weekend Schedule: Saturday – Normal Schedule, Sunday – No Classes, Monday – No Classes!

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CrossFit.com | Finding Vitality at CrossFit Roots (Video)
 
Grit: A Complete Guide on Being Mentally Tough
 
The Ultimate Guide To Healthy Back To School Meals
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WOD

 

LI Strength:

Dumbbell Thruster x8
Weighted Plank, 3-4 sets
 

LI Conditioning:

4 Rounds:
100 Single Unders
5 SA KB Swing + 5 Dead Clean + 5 Push Press, L/R
15/12 Calorie Row
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

4 Rounds:
250m Row
15 KB Swings
15 OH Plate Lunges (total)
40 Double Unders
 
Rx: M – 28kg/45# | F – 20kg/25#