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

Tuesday 11/1/16.... Jake the Snake

1. Squats
10×3 Back Squats, across

2. “Jake the Snake”
10-9-8-7-6-5-4-3-2-1 Jerks, 175/125, no racks
2-4-6-8-10-12-14-16-18-20 Pull ups

3. For time
300 Double unders – every time you break.... complete 10 GHDSU

(600 singles)