saturday 12/31/16....#1. Strength - pull ups, #2. 1-10 HSPU + 10-1 front squats

#1. strength: 4 attempts -strict pulls (max effort)

#2. Conditioning: for time

     1-2-3-4-5-6-7-8-9-10  Handstand push ups

     10-9-8-7-6-5-4-3-2-1 Front squat

* do 5 pull ups btw rounds

#3. Cash out: 1 minute plank, 30 sit ups, 1 minute plank

Friday 12/30/16..."Swingers"

Metcon:

10-9-8-7-6-5-4-3-2-1

Kettle bell swings
* 1 wall walk after each round

Core: 100 hollow rocks
* 30 second plank each time you break

Thursday 12/29/16.... "Morrison"

METCON:

"MORRISON"
50-40-30-20-10

WALL BALLS (20#/14#)
BOX JUMPS (24"/20")
KETTLEBELL SWINGS (55#/35#)
*40:00 TIME CAP

Wednesday 12/28/16.... Pull ups + Thrusters

METCON:

10 Rounds for time

4  THRUSTERS (135#/95#)

7  CHEST-2-BAR PULL UPS

Cash out: Stamina - 4 rounds

50 double unders

Rest :30 seconds

Tuesday 12/27/16.... #1. Front squat, #2. Overhead lunge + burps

STRENGTH:

FRONT SQUAT - 1 rep max

METCON:

8:00 AMRAP

40FT OVERHEAD WALKING LUNGE (35#/25# PLATE)

8 BURPEES ONTO BUMPER PLATE

Monday 12/26/16.... "3 Bars of Death"

• 10-9-8-7-6-5-4-3-2-1 Reps For Time
• Deadlift (1.5 BW)
• Bench Press (BW)
• Clean (3/4 BW)

Saturday 12/24/16.....row hspu pull ups

2RFT:

15 Calorie Row
15 Kipping HPSU
15 C2B

Rest :15 seconds 

15 C2B
15 Kipping HPSU
15 Calorie Row

Rest 1:00 

Or

Partner Wod
For Time:
100 Medicine-ball Cleans, 30/20
100 Medicine-ball Partner Sit-ups, 30/20
100 Calorie Row

Thursday 12/22/16....... Deadlift/ Kb swing ladder

#1. Deadlift: 5x4 climbing

#2. Amrap-20

1 deadlift
1 Kb swing
2 deadlifts
2 kb swings
3 deadlifts
3 Kb swings
* continue going up the ladder until time runs out

Wednesday 12/21/16........ Thrusters

From HQ:

10 thrusters (135)
50 dubs
8 thrusters
40 dubs
6 thrusters
30 dubs
4 thrusters
20 dubs
2 thrusters
 10 dubs

Tuesday 12/20/15...... KB, Burpees, pull ups

1. Strength:deadlift  5x5 across

2. Conditioning:
     27- 21- 15- 9

KB swings
Burpees
Pull ups

Monday 12/19/16.... Front squats

1. Strength: front squat 4x4 climbing

2. AMRAP - 15
15 handstand push ups
15 calorie row
15 front squat (115/75)

Sunday 12/19/16...... Partner wod

#1. Strength: Floor Press   10-5-3-1-1-3-5-10

#2. Partner wod: for time

60-40-20-10
Calorie row (non rowing partner holds plank)
Thrusters (75/55).. ( non working partner holds wall sit)

Saturday 12/17/16..."12 Days of Christmas"(Crossfit)

“12 Days of CrossFit”

12 Rounds for time of:
1 Thruster, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Thruster, Round two starts with the 2 Box Jumps and then 1 Thruster, Round three is the 3 Push Press, 2 BJ and then the 1 Thruster.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 Thruster.  If you don’t drink – do 12 burpees.

Friday 12/16/16.... Sleds and Swings

from Incendia:

“Sleds and Swings”

6 Rounds
Max Effort Set of Kettlebell Swings 70/53
Sled Push 40 yards 90/45

*Perform a max effort set of kettlebell swings. As soon as you stop your set, push the sled 40 yards (20 out and back). No rest between swings and sled. Rest 3-4 minutes between rounds

Thursday 12/15/15...Front squats

Strength: Pull ups ..... max reps x3

Conditioning: For Time

21-18-15-12-9-6-3
Front Squats 135/95

42-36-30-24-18-12-6
AbMAt Sit Ups

Wednesday 12/14/16....... The Chief

The Chief: 5 rounds

Amrap -3

3 power cleans (135/95)
6 push ups
9 air squats

Rest 1:00 after each round

Tuesday 12/13/16........ Deadlifts and an emom

#1. Deadlifts.      10-5-3-1-1-13-5-10


#2. EMOM- 10
     8 TTB
     8 DB snatch (4 each side)

Monday 12/12/16 ...... Strict press biathalon

#1. Strength: front squat

#2. Strict press biathalon
     Run 400
     21 strict press
     Run 400
     18 strict press
     Run 400
     15 Strict press

Sunday 12/11/16..... Pull ups

From one nation:

3 rounds for time:

Run 400
15 pull ups
50 air squats
15 pull ups

Saturday 12/10/16... #1.back squat, #2 amrap -shoulder press+ row 100, #3. Amrap - wallball+snatch

#1. strength: EMOM-10 Back squat  1-10 reps

#2. AMRAP-7
     10 shoulder press
     100 Row

#3. AMRAP- 7
     10 wallball
     10 snatches

*Cash out -
     plank 1 minute
     30 sit ups
     plank 1 minute

friday 12/9/16... "Ivan the Terrible"

''IVAN THE TERRIBLE''


60 seconds single jumps
50 lunges
50 push ups
50 sit ups

60 seconds single jumps
40 lunges
40 push ups
40 sit ups

60 seconds single jumps
30 lunges
30 push ups
30 sit ups

60 seconds single jumps
20 lunges
20 push ups
20 sit ups

60 seconds single jumps
10 lunges
10 push ups
10 sit ups

Thursday 12/8/16... #1. back squat #2. back squat, farmer carry,stone to shoulders,dubs

#1. Strength: Pause squats 6x1 (:30 seconds at bottom)

#2. Conditioning: 5 Rounds for time

     5 back squats
     200 meter farmers carry
     10 stone to shoulders
     20 DUBS

wednesday 12/7/16...#1. Bent over row, #2. Bench, Row, KB swings

#1. Strength: Bent over row - 5x5 climbing

#2. Conditioning: for time
     50 bench press (95/65)
     Row m=1000/f=850
     50 KB swings

#3. 100 decline sit ups

tuesday 12/6/16 wall balls, DB snatches, burps, pull ups

Conditioning

4RFT:

21 Wallballs (20/14#)
18 DB Snatches
15 Bar Facing Burpees
12 C2B pull ups

Monday 12/5/16....... Cleans

#1. Strength - Cleans 1 RM

# 2. Conditioning for time:

30 dubs
3 HPC (155/105)
300 run
6 HPC
15 GHD
9 HPC
15 GHD
6 HPC
300 run
3 HPC
30 Dubs

Sunday 12/4/16... Deadlift + push ups

#1. Strength: Bent over rows 4x8

#2. Conditioning:

EMOTM for 6 minutes

 7 Deadlifts (light) 
7 Push Ups

 Rest 2 minutes

EMTOM for 5 minutes:

 5 Deadlifts (medium) 
5 Push ups

 Rest 2 minutes

EMOTM for 4 minutes :

3 Deadlifts (heavy) 
3 Push ups

Saturday 12/3/16.... Dubs,pull ups, Kbps swings

5 rounds:

50 DUBS
15 Pull ups
15 KBSwings

Cash out: 100 partner sit ups w/ball

Friday 12/2/16...#1. Floor Press, #2. Row/Swing

#1. Floor Press - 10-8-6-4-2

The floor press is an upper body movement that allows you to press massive weights without undue shoulder stress. • Floor presses negate leg drive, creating a pure upper-body push. All the stress is focused on the chest, triceps, and shoulders.


#2. Conditioning:

     60-40-20 calorie row
     30-20-10 KB swings

Thursday 12/1/16... #1. Back squat, #2. walking lunge, sit ups

#1. Back squat 6x1 (pause :30 at bottom)

#2. Conditioning: 4 rounds
     50 meter walking lunge
     50 sit ups

Wednesday 11/30/16... C&J, air squats, abmat sit ups

#1. SWOD - Power clean 1RM

#2. AMRAP-7
     7 C&J
     30 air squats
     15 abmat sit ups

Tuesday 11/29/16... Deadlift, Pull up, Push up

Conditioning: For Time

10,9,8,7,6,5,4,3,2,1

Deadlift 

Pull up – strict

Push up

Row 15/10 calorie (after each round)

monday 11/28/16.... "Thrusting Cindy"

from Incendia strongman:

Conditioning: AMRAP x 20:00

“Thrusting Cindy”
5 pull ups
10 push ups
15 Thrusters

*95/65 RX

Sunday 11/28/16...... Box squats, emom - back squats and snatch

#1. Strength - box squats

#.2. Emom - 16 alternating
     5 back squats
     12 DB snatch

Rest 2 minutes

#3. Amrap- 6
     25 dubs
     9 HSPU

friday 11/25/16.... Bench press

Strength: Bench press

Wod 5 rounds

     20 DB snatch
     10 Bench
     200 meter row

11/24/16... Thanksgiving WOD

Happy Thanksgiving

Conditioning WOD:
7 Rounds

Run 200
10 Deadlift
10 Wallball

Wednesday 11/23/16 crossfit open wod 16.2

#1. Strength: Back squats - 5x5

#2. Conditioning: modified from the Open 16.2 wod

25 sit ups
50 single unders
15 squat cleans

25 sit ups
50 single unders
13 squat cleans

25 sit ups
50 single unders
11 squat cleans

25 sit ups
50 single unders
9 squat cleans

25 sit ups
50 single unders
7 squat cleans

* increase weight for squat cleans every round

tuesday 11/22/16.... "Bradshaw"

           BRADSHAW
          10 rounds for time

3 HSPU
6 Deadlifts
12 pull ups
24 DUBS

monday 11/21/16...#1. Thrusters, #2. DB snatch / Row

#1. Strength: thrusters
     20 thrusters (135/95)
     rest 3 minutes
     15 thrusters ( 185/135)
     rest 3 minutes
     9 thrusters (205/145)


#2. 3 rounds:
     10 DB snatch (5 / arm)
     200 meter row

     2 rounds:
     10 DB snatch
     300 meter row

     1 round:
     10 DB snatch
     400 meter run

Partner Wod

#1. Floor press 10-9-8-7-6-5-4-3-2-1..... Emom

#2. Partner Wod:
Run/row 400 Both partners
50 ball slams
Run/row 400 both
50 thrusters
Run/row 400 both
50 deadlift
Run/row 400 both
50 stone to shoulders

This could be one of my favorite partner wods
Jo/Karen - 32:23
Mo/Ellen - 27:07

Sunday 11/20/16...... Make up day or partner wod

Saturday 11/19/16.... Squats - front back overhead

Conditioning WOD: for time: 


Run 400 meters w/ med ball or plate 
then..........
do 5 Rounds:
5 front squats
15 dubs/ 75 singles

Run 400 meters no ball
then.........
do 5 Rounds:
5 back squats
15 dubs/ 75 singles

Run 400 meters w/ med ball or plate
then.............
do 5 Rounds
5 OHS (Overhead squats)
15 dubs/ 75 singles

Friday 11/18/16... Lunge, Lunge Lunge

Conditioning WOD for time:

Walking Lunge 100 ft
21 pull ups
21 push ups
21 KB swings

Walking Lunge 100 ft
18 pull ups
18 push ups
18 KB swings

Walking Lunge 100 ft
15 pull ups
15 push ups
15 KB swings

Walking Lunge 100 ft
12 pull ups
12 push ups
12 KB swings

Walking Lunge 100 ft
9 pull ups
9 push ups
9 KB swings

Walking Lunge 100 ft
6 pull ups
6 push ups
6 KB swings

* one lunge should be about 3 feet so 33-35 lunges should = 100 ft

** this took everyone 27 - 32 minutes

Thursday 11/17/16...#1. deadlift, #2. Dirty Diane

#1. Strength: Deadlift

#2. Conditioning for time:

"Dirty Diane"

3 Rounds: 7 Deadlifts(225/155)
                 7 HSPU
then run 800
3 Rounds: 5 Deadlifts
                 5 HSPU
then run 800
3 Rounds: 3 Deadlifts
                 3 HSPU

Wednesday 11/16/16.... Power cleans

#1. Power cleans - 5x1

#2. Amrap -14
     14 power cleans 145/100
     50 dubs

Monday 11/14/16........ Shoulder day

1. Shoulders -5x5

2. Conditioning- 6 rounds for time:
     10 push press
     10 box jump
     10 sumo deadlift high pull
     100 meter farmer carry

Sunday 11/13/16... Bench Row and "Helen"

#1. Bench: 4x10

#2. Partner Row: 6 rounds
     Row 200 meters while partner holds plank


#3. Helen: 3 rounds for time
     Run 400
     21 KB swings
     12 Pull ups

Saturday 11/12/16..."Fight gone bad"

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 11/11/16.... 5 Rounds - Run 400 + 10 burpee power cleans

Conditioning for time: 5 rounds

Run 400
10 burpee power cleans

Thursday 11/10/16...#1. Floor press, #2. Renegade row

SWOD: Floor Press 4x5

WOD: 
10-9-8-7-6-5-4-3-2-1

Renegade Rows (left + right = 1 rep)
25 Dubs after each round

****  In addition to being an excellent exercise for your upper back and lats, the Renegade Row is a killer core exercise and a great chest exercise. Yes, even the chest is worked with the Renegade row. How is this possible? The chest is activated tremendously to stabilize the body for rowing with the Renegade Row. Don’t be surprised if you notice that your pecs are sorer than your lats the next day after doing Renegade Rows. Because you are off balance with the Renegade Row, the abdominal muscles are also worked tremendously to maintain balance. There are not too many upper body muscles that the Renegade Row does not work.

Wednesday 11/9/16....Run 400, burpee box jumps, sdlhp

#1. warm up: 4 rounds
     15 good mornings
     bear crawl length of turf

#2. conditioning: 4 rounds
     Run 400
     10 burpee box jumps
     10 Sumo deadlift high pulls

Tuesday 11/8/16... DB snatches, squat cleans, pull ups, lunges

from crossfit greenwich

WOD

Buy In:
60 Alternating Dumbbell Reverse Lunge Steps

21-15-9:
Dumbbell Snatches
Pull Ups

21-15-9:
Hang Dumbbell Squat Cleans
Calorie Row

Cash Out:
60 Alternating Overhead Plate Lunges Steps

Raw Mini Carrot Cakes with Cinnamon Glaze

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Ingredients

1. Ingredients
2. 3 cups shredded carrots
3. 1 cup pitted Medjool dates
4. 1 cup walnuts
5. 1/2 cup unsweetened coconut flakes
6. 1 tsp cinnamon
7. 1/4 tsp ground ginger
8. 1/4 tsp nutmeg
9. 1/4 tsp ground cloves
10. Pinch of salt

For the glaze

1. 1 14-oz. can coconut milk, chilled
2. 1 tsp honey
3. 1/2 tsp cinnamon
4. 1/2 tsp vanilla extract
5. Pinch of ground cloves

Instructions

1. Place the ingredients for the cake into a blender or food processor. Pulse until everything is evenly combined. Press the mixture into a mini cheesecake pan or any springform baking pan.
2. Blend together the chilled coconut cream (spooned from the top of the can), honey, cinnamon, vanilla, and ground cloves until completely combined. Spread on top of the cakes. Top with additional walnuts if desired.

Notes

1. Servings: 16 mini cakes
2. Difficulty: Easy

By Rebecca Bohl (PaleoGrubs.com)

Monday 11/7/16.... Back squats then.... KB swings,front squat,press

#1. Strength: Back squat

#2. WOD: 6 rounds for time
     10 KB swings
     10 front squats
     10 shoulder press

Sunday 11/6/16... OPEN WOD 15.5

CrossFit 15.5 is as follows:

For Time:

27 Calorie Row

27 Thrusters (95lbs/65lbs)

21 Calorie Row

21 Thrusters (95lbs/65lbs)

15 Calorie Row

15 Thrusters (95lbs/65lbs)

9 Calorie Row

9 Thrusters (95lbs/65lbs)

saturday 11/5/16...."Angie meets Annie"

for time:

50 DUBS
100 pull ups

40 DUBS
100 push ups

30 DUBS
100 sit ups

20 DUBS
100 squats

10 DUBS

from Paleomg:

Slow Cooker Butternut Squash & Sage Beef Stew

 

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Prep time

20 mins

Cook time

8 hours

Total time

8 hours 20 mins

 

Serves: 5-6

Ingredients

• ½ pound bacon, diced
• 2 pounds beef stew meat
• ½ teaspoon garlic powder
• ½ teaspoon salt
• 8-10 sage leaves, minced
• ½ yellow onion, minced
• 3 garlic cloves, minced
• 1 cup button mushrooms
• 2 cups diced butternut squash
• 1 bundle of poultry herbs (rosemary, thyme, and sage), wrapped in twine for easy removal later
• a pinch of salt
• 32 ounces of Pacific Foods Turkey Bone Broth
• ½ cup red wine

Instructions

1. Place a large saute pan over medium heat and bacon to cook until crispy. Remove and set aside. To the hot pan with bacon grease, add the beef stew meat and sprinkle with garlic powder and salt. Brown on all sides, about 8 minutes or so, remove and set aside. Add sage, onion and garlic and let the onions sweat for about 5 minutes, until translucent.
2. Add the bacon, stew meat, and onion mixture to a crockpot along with all the other ingredients and mix to combine. Cover and cook for 8 hours on low. Remove herb bundle before serving!

Friday 11/4/16... #1. box squats, #2 AMRAP - wall balls and power cleans

Strength: Box squats

6min AMRAP:

Wallballs

* every minute on the minute do 5 power cleans
** Score is number of Wallballs complete in 6 minutes

Rest 3 Min

6min AMRAP:

Power cleans

* every minute on the minute do 5 wall balls
** Score is number of Power Cleans complete in 6 minutes

Thursday 11/3/16... #1.Deadlift, #2. Run, deadlift, toes to bar

#1. Strength: Deadlift

#2. Conditioning: AMRAP x 18:00

400m run

12 Toes to bar

8 Deadlift 225/155

Wednesday 11/2/16... Squats and DUBS

1. EMOMx6
Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

2. EMOMx6
Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. EMOMx6
Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders