8 November 18


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Shi Zhiyong (73kg, CHN) 196kg/432# Clean & Jerk (Video)
 
The History Of Low-Carb Keto Diets
 
Turmeric Bone Broth Latte
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WOD

 

LI Strength:

2KB Front Squat x6
Alternating Lunge x12 total
Loaded Hinge x8
 

LI Conditioning:

Partner WOD – AMRAP 14 Minutes:
15/12 Calorie Row
 

LII Strength:

2KB Front Squat x6
Alternating Jumping Lunge x12 total
SL RDL x5/leg (BW)
 

LII Conditioning:

Partner WOD – For Time:
300/240 Calorie Row
 
-1 person working at a time. Partition evenly, switch as needed-
 

7 November 18

jon and pete pullups
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Kelly Starrett On Building The Mobility WOD Empire (Podcast)
 
Why Is CBD Everywhere?
 
Homemade Gluten-Free Stuffing
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WOD

 

LI Strength:

KB Swing Ladder (2-Hand, SA Swing, SA Power) x12-8/arm-6/arm
Push Up / Box Jump Practice
 

LI Conditioning:

AMRAP 12 Minutes:
6 DB Hang Power Snatches / arm
9 Goblet Squats
12 Jumping Pull Ups
200m Run
 

LII Strength:

Hang Power Snatch + Snatch Grip Push Press + Overhead Squat x4+4+4
Box Jump x4
 

LII Conditioning:

4 Rounds:
6 Hang Power Snatch
9 Overhead Squat
12 Pull Up
300m Run
 
Rx: M – 75# | F – 55#
Rx+: M – 95# | F – 65#
 

6 November 18

jericho snatch deadlift
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CrossFit.com | Keyshawn Whitehorse – Strong Like A Bull (Video)
 
A Credibility Crisis in Food Science
 
Grain-Free Pumpkin Spice Granola
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WOD

 

Strength:

Clean Grip Deadlift 6-6-6-6
1/2 Kneeling Windmills (bodyweight) x 3-5 / side
 

LI Conditioning:

AMRAP 12 Minutes:
15 Kettlebell Swings
10 Dumbbell Clean and Push Press
5 Ball Slams
:45 Single Unders
 

LII Conditioning:

AMRAP 12 Minutes:
21 Kettlebell Swings
14 Hang Dumbbell Snatches
7 Ball Slams
:45 Single Unders
 
Rx: M – 24kg/50DB/35# | F – 16kg/35DB/25#
 

5 November 18

October 2018 PR Board

Blue Italics Text

October PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What are you going to accomplish in November before the holiday season is in full swing?

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How I Climbed A 3,000-Foot Vertical Cliff — Without Ropes | Alex Honnold (Video)
 
Laird Hamilton’s 5 Rules for Healthy Living
 
Sheet Pan Pork Chops With Apples, Cabbage, & Fennel
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WOD

 

LI Strength:

Dumbbell Thruster 4×6
Gymnastics Swing / Kipping Knee Raise
 

LI Conditioning:

AMRAP 13 Minutes:
7 Lateral Jump Burpee Sprawls
7 Sandbag Front Squats
14 Sit Ups
 

LII Strength:

Thruster 4×6
Gymnastics Swing / Kipping Knee Raise / K2E Practice
 

LII Conditioning:

AMRAP 13 Minutes:
7 Burpees
7 Toes to Bar
7 Front Squats
 
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#
 

3 November 18

dana baltimore open bw snatch catch
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AMRAP Mentality With Jason Khalipa EP.01 Mat Fraser (Podcast)
 
These 100-Year-Old Retirees Are Running, Teaching Yoga, and Living Their Best Lives. Here Are Their Secrets to Happiness
 
Chocolate Chip Pumpkin Cheesecake Muffins
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WOD

 

LI Strength:

Dumbbell Hang Power Snatch x5 / arm
Push Up Negatives x5
Scap Pull Up / Shoulder Extension Bridge
 

LI Conditioning:

AMRAP 16 Minutes:
20 Kettlebell Swings
16 Alternating Lunges
10 Jumping Pull Ups
1 lap Bear Crawl
300m Run
 

LII Strength:

Dumbbell Power Snatch x5 / arm
Deficit / Weighted Push Up x5-10
Scap Pull Up / Shoulder Extension Bridge
 

LII Conditioning:

AMRAP 16 Minutes:
20 Kettlebell Swings
16 Front Rack Plate Lunges
10 Pull Ups
1 lap Bear Crawl
300m Run
 
Rx: M – 24kg/45# F – 16kg/25#
 

2 November 18

Emily front rack
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Tricky Treats: Handling Halloween With Your Kids (Video)
 
No, LaCroix Isn’t Poisoning You Like You’re A Giant Cockroach
 
6 Healthy Halloween Recipes
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WOD

 

LI Strength:

High Hang Power Clean + Push Press x 3+3
Wall Ball Single Shots x5
 

LI Conditioning:

For Time:
10–>1
Goblet Squats
Kettlebell Swings
Ball Slams
 

LII Strength:

Hang Power Clean + Push Press x3(1+1)
Box Jump x3
 

LII Conditioning:

For Time:
10–>1
Hang Power Cleans
Wall Balls
 
Rx: M – 115#/20# | F – 75#/14#
Rx+: M – 135# | F – 93#
 

1 November 18

justin snatch extension
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Mart Seim Back Squats 380kg/836# (Video)
 
What is the Future of Protein?
 
Butternut Squash Noodles With Prosciutto & Sage
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WOD

 

LI Strength:

Clean-Grip Deadlift, 3×8
Bird-Dogs x 8-10 (total)
 

LI Conditioning:

3 Rounds – 3:00 ON, 1:00 OFF:
4 Burpees
6 Alternating Sandbag Shoulders
8 Hang DB Power Snatches (total)
 

LII Strength:

TNG Clean-Grip Deadlift, 3×8
Bird-Dogs x 8-10 (total)
 

LII Conditioning:

3 Rounds – 3:00 ON, 1:00 OFF:
4 Burpee Box Jumps
6 Pull Up
8 2KB Front Squat
 
Rx: M – 24″ / 20kg | F – 20″ / 12kg
Rx+: M – 24kg | F – 16kg
 

31 October 18

jason w rowing catch position
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Mobility Confessions | Brandon Kintzler (Video)
 
Nurse Becomes First Woman In 40 Years To Lift Famous 732-pound Stones
 
Grain-Free Snickerdoodle Cookies
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WOD

 

LI Strength:

Barbell Thruster, 5×5
Band Pull Apart x15
 

LI Conditioning:

Partner WOD – 10 Rounds:
8 Calorie Row
8 Burpee Sprawls
 

LII Strength:

Front Squat 3RM
 

LII Conditioning:

Partner WOD – 10 Rounds:
11 Calorie Row
11 Burpees
 

30 October 18

Everett BW push press
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CrossFit.com | Surviving Cancer With CrossFit (Video)
 
Meditation in the Time of Disruption
 
Instant Pot Creamy Tomato Pesto Soup
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WOD

 

Strength:

Offset Press x6-8 / arm
Tempo Ring Row x5
Reaching Deadbug x10 total
 

LI Conditioning:

AMRAP 12 Minutes:
50 Single Unders
5,10,15 DB Push Press
5,10,15 Sit Ups
 

LII Conditioning:

AMRAP 12 Minutes:
10,15,20
3x Double Unders
Push Press
Toes to Bar
 
Rx: M – 95# | F – 65#
 

29 October 18

armando back squat gameface
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JRE Podcast #1189 – Alex Honnold (Video)
 
How to Harness Your Anxiety
 
One-Pan Apple & Cinnamon Chicken with Bacon
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WOD

 

LI Strength:

Front Squat
4×4, 4×2
 

LII Strength:

Back Squat
5-4-3-2-1
 

Conditioning:

*Unscored* AMRAP 5 Minutes:
5 Ball Slams
5 SA Kettlebell Swings / arm
 
Rx: M – 35#/24kg | F – 25#/16kg