30 November 16

jd-and-laura-key-west

Never home, but always reppin’: Laura and Josh at the Southernmost Point, Key West, FL!

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16 year old Harrison Maurus (77kg) 400lb Clean & Jerk (Video)
 
6 Athletic Performance Benefits of Yoga & How to Achieve Them
 
Maple Peanut Butter Pumpkin Bites
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WOD

 

LI Strength:

Barbell Press
2-2-2-2
 

LI Conditioning:

Alternating EMOM 12 Minutes:
1) 5 Ball Slams + 7 Dumbbell Push Press
2) 5 Ball Slams + 7 Dumbbell Front Squats
 

LII Strength:

Barbell Press
2RM
 

LII Conditioning:

For time (15:00 timecap):
50 Overhead Squats
50 Sandbag Cleans
 
-5 Pull Ups every minute, starting at 0. Partition as desired.-
 
Rx: M – 95#/60# | F – 63#/40#
 

29 November 16

bonilla-front-squat
—-
Aleksey Torkhtiy 102kg/225# to 204kg/450# Snatch Push Press + OHS Ladder (Video)
 
‘Lets Face It, Keeping Children Sedentary For Most Of Their Waking Hours Is Causing Harm’
 
Maple Peanut Butter Pumpkin Bites
—-

WOD

 

LI Strength:

2KB Front Squat / Front Squat
x8 / x5
 

LI Conditioning:

In a 3 person team, Row 2,500 meters:
Partner 1 – Row
Partner 2 – Farmers Hold
Partner 3 – Plank Hold
 
– Team switches exercises once someone breaks their hold, either OH or plank-
 

LII Strength:

Back Squat
3×8
 

LII Conditioning:

In a 3 person team, Row 3,000 meters:
Partner 1 – Row
Partner 2 – OH Plate Hold
Partner 3 – Plank Hold
 
– Team switches exercises once someone breaks their hold, either OH or plank-
 
Rx: M – 45# | F – 25#
 

28 November 16

katie-and-clinton-running
—-
The North Face: Curiosity (Video)
 
DJ Dillon Francis Brings CrossFit on Tour
 
Thanksgiving Leftovers Stuffed Squash
—-

WOD

 

LI Strength:

Deadlift 4×3
Weighted Plank
 

LI Conditioning:

AMRAP 3 minutes:
3 Deadlifts
6 Ball Slams
9 Air Squats
 
-Rest 1 minute. Repeat for a total of 3 cycles-
 

LII Strength:

Power Clean / Hang Power Clean
3-3-3-3
 

LII Conditioning:

AMRAP 3 minutes:
3 Deadlifts
6 Push Ups
9 Air Squats
 
-Rest 1 minute. Repeat for a total of 3 cycles-
 
Rx: M – 225# | F – 143#
 

26 November 16

adrian-trap-bar-dl
—-
Dmitry Klokov 160kg/352# Power Clean & Press (Video)
 
Running is the Worst Way to Get Fit
 
Pumpkin Crumb Pancakes
—-

WOD

 

LI Strength:

Hang DB Snatch x5 / arm
Ball Slam (AFAP) x5
 

LI Conditioning:

Partner WOD – For time:
Row 350m / Run 300m

10 Rounds:
Partner A) 5 Deadlifts
Partner B)
5 Push Ups
10 Lunges (total)
15 KB Swings

Row 350m / Run 300m
 

LII Strength:

DB Snatch x5
Ball Slam (AFAP) x5
 

LII Conditioning:

Partner WOD – For time:
Row 500m / Run 400m

10 Rounds:
6 Toes to Bar
9 Barbell Push Press
12 KB Swings

Run 400m / Row 500m
 
Rx: M – 95#/28kg | F – 63#/20kg
 

23 November 16

team-cfss-post-beer-mile-poundin
—-

Thanksgiving schedule: Wednesday – No 6:30 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular schedule

—-
TED Talk: Alzheimer’s Is Not Normal Aging — And We Can Cure It (Video)
 
How to Get Comfortable With Being Uncomfortable
 
Pork and Napa Cabbage Soup
—-

WOD

 

LI Strength:

Press 5-5-5-5
Ring Rows 3×8
 

LI Conditioning:

AMRAP 10 minutes:
10 KB Deadlifts
8 Ring Rows
6 2KB Front Squats
 

LII Strength:

Paused Front Squat + Front Squat
1+2
 

LII Conditioning:

For time (15:00 timecap):
50 Deadlifts
50 Front Squats
 
-5 Toes to Bar every minute, starting at 0-
 
Rx: M – 135# | F – 93#
 

22 November 16

mel-hang-clean
—-

Thanksgiving schedule: Wednesday – No 6:30 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular schedule

—-
Wes Kitts (USA, 105kg) 174kg/382# (Video)
 
USA Weightlifting Men and Women Finish 2nd Overall at University Worlds
 
Thanksgiving Brown Butter & Herb Skillet Potatoes
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WOD

 

LI Strength:

Deadlift
4×4
 

LI Conditioning:

AMRAP 12 minutes:
Dumbbell Complex L/R*
12 Sit Ups
1:00, Max Single Unders
 
*DB Complex = 4 DB Snatches + 4 SA DB Push Press + 4 SA DB Thrusters
 

LII Strength:

Hang Power Clean
4×4
 

LII Conditioning:

4 Rounds, every 3 minutes:
25/20 Cal Row
30 Double Unders
 
-Any time remaining is yours to rest. If you fail to complete a round within 3:00, replace double unders with 20 Burpees. If you fail to complete your burpees within 3:00, the workout is over-
 

LIII Conditioning:

4 Rounds, every 3 minutes:
25/20 Cal Row
50 Double Unders
 
-Any time remaining is yours to rest. If you fail to complete a round within 3:00, replace double unders with 20 Burpees. If you fail to complete your burpees within 3:00, the workout is over-
 

21 November 16

tony-running
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Thanksgiving schedule: Wednesday – No 6:30 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular schedule

—-
Dmitry Berestov 200kg/440# Clean + Thruster (video)
 
Healthy Eating: The Beginner’s Guide on How to Eat Healthy and Stick to It
 
Our Paleo Thanksgiving (50+ Recipe Ideas!)
—-

WOD

 

LI Strength:

SA KB Front Squat x6 / arm
Box Jump x4
 

LI Conditioning:

2 Rounds of:
1:00, Max Burpee Sprawls
1:00, Max Calorie Row
1:00, Max Ball Slams
1:00, Max Medball Squats
1:00, Max H2H Kettlebell Swings
 
-:10 transition between movements, rest 3:00 between rounds-
 

LII Strength:

Muscle Clean + Press
1+5
 

LII Conditioning:

2 Rounds of:
1:00, Max Burpees
1:00, Max Calorie Row
1:00, Max Ball Slams
1:00, Max Wall Balls
1:00, Max Sandbag Cleans
 
-:10 transition between movements, rest 3:00 between rounds-
 
Rx: M – 35#/20#/60# | F – 25#/14#/40#
 

19 November 16

class-warmup-going-oh
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Thanksgiving schedule: Wednesday – No 6:30 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular schedule

—-
13 year-old Jeremy Lalrinnunga (56kg, IND) 127kg/280# Clean & Jerk (Video)
 
Prescribing A Walk In The Woods
 
Harvest Salad With Maple Mustard Vinaigrette
—-

WOD

 

LI Strength:

Sumo Deadlift
5-5-5-5
 

LI Conditioning:

2 Cycles:
AMRAP 3 minutes:
5 SA KB Clean + Push Press, L
5 SA KB Front Squat, L
10 H2H Transfers
5 SA KB Clean + Push Press, R
5 SA KB Front Squat, R
10 H2H Transfers
 
-Rest 1 minute-
 
Row 3 minutes (calories)
 
-Rest 1 minute-
 

LII Strength:

Axle / Fat Gripz Deadlift
4×5
 

LII Conditioning:

2 Cycles:
Row 3 minutes (calories)
 
-Rest 1 minute-
 
AMRAP 3 minutes:
5 Sandbag Rows
5 Sandbag Cleans
10 Alternating Sandbag Shoulder + Squat
 
-Rest 1 minute-
 
Rx: M – 60# | F – 40#
 

18 November 16

owen-crawling
—-

Thanksgiving Schedule: Wednesday – No 630 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular Schedule

—-
The Traveling CrossFitter (Video)
 
The Senior Running Back: At 55 Years Old, Joe Thomas Sr. Is Trying To Make College Football History
 
Moo Shi Stir-Fry
—-

WOD

 

LI Strength:

SA KB Press x6
Chin Ups x3-5 reps
 

LI Conditioning:

AMRAP 12 minutes:
4 Burpee
8 Ring Row
12 Air Squat
 
-After every 2 rounds completed, perform a 200m Run-
 

LII Strength:

SA KB Press x6 / arm
SA KB Step Up x8 / leg
 

LII Conditioning:

AMRAP 14 minutes:
Buy-in: 800m Run
Rounds of “Cindy”
 

LIII Conditioning:

For Time:
800m Run
10 Rounds of “Cindy”
 

17 November 16

2-bells
—-

Thanksgiving Schedule: Wednesday – No 630 WOD / Thursday & Friday – Closed for Turkey Day / Saturday – Regular Schedule

—-
Mary Peck (63kg, USA) American University Record 95kg/209lb Snatch (Video)
 
The Goldilocks Rule: How to Stay Motivated in Life and Business
 
Brussels Sprouts With Toasted Pine Nuts & Pomegranate
—-

WOD

 

LI Strength:

Sandbag Front Squat x10
Push Ups x5
 

LI Conditioning:

5-6 Rounds:
14 Alternating Lunges
14 Sit Ups
7 Squat Jumps
7 Sandbag Cleans
 

LII Strength:

Overhead Squats
3×8
 

LII Conditioning:

5 Rounds:
7 OH Plate Lunges / leg
7 Toes to Bar
7 Box Jumps
14 Kettlebell Swings
 
Rx: M – 45#/28kg | F – 25#/20kg