8 January 19

lindsey burpee
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Toshiki Yamamoto 300kg/660# Back Squat (Video)
 
How to Work Out on the Road This Holiday Season
 
Shrimp Stuffed Mushrooms
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WOD

 

LI Strength:

Front Squat 3×5 reps
Pull Up Practice
 

LI Conditioning:

AMRAP 12 Minutes:
15 Kettlebell Swings
10 Empty Barbell Thrusters
5 Burpees
 

LII Strength:

Front Squat 3×5 reps
Strict Pull Up x3-4 sets
 

LII Conditioning:

5 Rounds:
21 Kettlebell Swings
15 Wall Ball
9 Burpees
 
Rx: M – 24kg/20# | F – 16kg/14#
 

7 January 19

Nivana clean start position
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How To Make Your New Year Resolutions Stick (Video)
 
My 2018 Annual Review
 
Mocha Chia Protein Pudding
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WOD

 

LI Strength:

Deadlift 3×5 reps
Chin Up Practice
 

LI Conditioning:

AMRAP 10 Minutes:
4 Push Ups
6 2KB Deadlifts
8 Ring Row
12 Air Squat
 

LII Strength:

Deadlift 3×5 reps
Strict Chin Up x3-4 sets
 

LII Conditioning:

AMRAP 10 Minutes:
4 Deadlifts
1 Round of “Cindy”
 
Rx: M – 185# | F – 123#
Rx+: M – 225# | F – 153#
 

5 January 19

melissa overhead squat
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Holiday Schedule: Saturday 5 January – 9AM CrossFit WOD | 10AM CrossFit WOD | 11AM Barbell Club

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AMRAP Mentality with Jason Khalipa: Gary Vee (Podcast)
 
How to Crush Your Habits in the New Year With the Help of Science
 
Primal Peanut Butter Cups
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WOD

 

LI Strength:

Wall Walk + Hold
Barbell Inverted Row x6-10
 

LI Conditioning:

3 Rounds – 3:00 On, 1:30 Off
3 Deadlifts
6 Ring Rows
9 Air Squats
 

LII Strength:

HSPU Negatives (L3 = HSPU Practice)
Barbell Inverted Row x6-10
 

LII Conditioning:

3 Rounds – 3:00 On, 1:30 Off
3 Deadlifts
6 Push Ups
9 Air Squats
 
Sc: M – 155# | F – 103#
Rx: M – 185# | F – 123#
Rx+: M – 225# | F – 153#
 

4 January 19

noeh lateral jump burpee
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Holiday Schedule: Saturday 5 January – 9AM CrossFit WOD | 10AM CrossFit WOD | 11AM Barbell Club

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Jocko Willink: Balancing the Grind and Life (Video)
 
What Happens When You’re Convinced You Have Bad Genes
 
Keto Meatloaf
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WOD

 

LI Strength:

Dumbbell Snatch + Thruster x3+3 / arm
Ring Row x6
 

LI Conditioning:

Alternating EMOM 16 Minutes:
7 2KB Front Squat
7 SA Kettlebell Swings / arm
7 2KB Push Press
14 Sit Ups
 

LII Strength:

Hang Power Snatch + Overhead Squat x3+2
 

LII Conditioning:

Alternating EMOM 16 Minutes:
7 Overhead Squats
7 Pull Ups
7 Thrusters
7 Toes to Bar
 

LIII Conditioning:

Alternating EMOM 16 Minutes:
10 Overhead Squats
10 Pull Ups
10 Thrusters
10 Toes to Bar
 
Rx: M – 95# | F – 63#
 

3 January 19

julianne h push jerk
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Holiday Schedule: Saturday 5 January – 9AM CrossFit WOD | 10AM CrossFit WOD | 11AM Barbell Club

___________________________________________________________________________________________________________________
Mobility Confessions | Sam Kendricks (Video)
 
Laird Hamilton’s Morning Routine
 
Fried Green Plantains
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WOD

 

LI Strength:

Press x5
Pull Up Practice
 

LI Conditioning:

5 Rounds – Every 2:30:
15 KB Swings
15/12 Calorie Row
 

LII Strength:

Push Press + Push Jerk x1+3
 

LII Conditioning:

5 Rounds – Every 2:30:
15 KB Swings
20/16 Calorie Row
 
Rx: M – 32kg | F – 24kg
 

2 January 19

Brandon Z plate overhead
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CrossFit.com | James Townsend: From Football to Affiliate Owner (Video)
 
11 Ways to Be a Better Person in 2019
 
3 Hearty Breakfast Casseroles
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WOD

 

LI Strength:

Deadlift 3×5
Weighted Push Up Plank x4 sets
 

LII Strength:

Power Clean
3-3-3-2-2-2
 

Conditioning:

Open WOD 18.2
For Time:
1–>10
2DB Front Squat
Bar-Facing Burpees
 
Sc: M – 35DB | F – 20DB
Rx: M – 50DB | F – 35DB
 

31 December 18

December 2018 Elements Graduation

New Elements grads Antoinette, Michael, Laura, Njeri, & Iris: official bear crawling, ‘bell swinging, studs! Great work, guys!

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Holiday Schedule:
Monday 31 December – 10AM CrossFit WOD | 11AM CrossFit WOD
Tuesday 1 January – Closed!

___________________________________________________________________________________________________________________
Finding Mastery #108: Alex Honnold (Podcast)
 
The Best CBD-Infused Foods for Athletes
 
Chicken Pot Pie “Cornbread” Casserole
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WOD

 

LI Conditioning:

Partner AMRAP 30 Minutes:
200 Single Unders
40 Air Squats
30 Calorie Row
20 DB Push Press
10 Burpees
 
-One partner working at a time-
 

LII Conditioning:

Partner AMRAP 30 Minutes:
80 Double Unders
40 OH Plate Lunges
30 Calorie Bike
20 Push Press
10 Lateral Jump Burpees
 
-One partner working at a time-
 
Rx: M – 45#/95# | F – 25#/63#
 

29 December 18

derek and lynn kb swings
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Holiday Schedule:
Saturday 29 December – 8AM CrossFit WOD | 9AM CrossFit WOD | 10AM Barbell Club
Monday 31 December – 10AM CrossFit WOD | 11AM CrossFit WOD
Tuesday 1 January – Closed!

___________________________________________________________________________________________________________________
The Tim Ferriss Show: LeBron James and His Top-Secret Trainer, Mike Mancias (Podcast)
 
6 Moves to Get Through Ski Season Injury-Free
 
Paleo Pecan Pie Bars
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WOD

 

Strength:

Deadlift (no mixed grip) 5-5-5-5
Band Pressdown x15-20
 

LI Conditioning:

AMRAP 12 minutes:
7 2KB Dead Clean + Front Squat
14 H2H Transfers
7 Jumping Pull Ups
75 Single Unders
 

LII Conditioning:

AMRAP 12 minutes:
10 2KB Clean + Front Squat
15/12 Push Ups
30 Double Unders
 
Rx: M – 20kg | F – 12kg
 

28 December 18

dominique bar complex
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Holiday Schedule: Saturday 29 December – 8AM CrossFit WOD | 9AM CrossFit WOD | 10AM Barbell Club

___________________________________________________________________________________________________________________
Why It’s Almost Impossible to Jump Higher Than 50 Inches (Video)
 
Will We Ever Cure Alzheimer’s?
 
Biscuits & Gravy Casserole
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WOD

 

LI Strength:

SA DB Clean + Jerk x5(1+1) / arm
Hanging Bent Knee Hold x:15-:30
 

LI Conditioning:

4 Rounds:
350m Row
10 Dumbbell Floor Press
10 Ball Slams
 

LII Strength:

Push Jerk 4-4-4-4
Kipping T2B Practice
 

LII Conditioning:

4 Rounds:
500m Row
15 Dumbbell Floor Press
10 Ball Slams
 
Rx: M – 50DB/35# | F – 30DB/25#
 

27 December 18

lynn back squat
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Holiday Schedule: Saturday 29 December – 8AM CrossFit WOD | 9AM CrossFit WOD | 10AM Barbell Club

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Shi Zhiyong (73kg, China) 164kg Snatch (Video)
 
Be a Good Drop-in
 
Sheet Pan Chicken and Lemon Herb Veggies
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WOD

 

LI Strength:

Front Squat + Thruster x3+3
2KB Rack Hold / Carry 3x:30
 

LI Conditioning:

8 Rounds – Every 1:30:
5 High Hang Power Cleans + 5 Thrusters
 

LII Strength:

Hang Power Clean + Front Squat x1+5
2KB Rack Hold / Carry 3x:30
 

LII Conditioning:

8 Rounds – Every 1:30:
Power Clean + Thruster x 5(1+1)