WOD

L1 Conditioning:

"Chad"

For Time with a partner: 1000 Step Ups
Notes: Perform bodyweight, using 16-20" Box

L2 Conditioning:

"Chad"
For Time: 1000 Step Ups

2 Options:
1. Slick // No rucksack. 16-20" Box
2. Standard // 30#/20# rucksack or wt. vest. 20" Box

Daily Links:

• Finding Mastery | Chris Mosier: Owning Your True Identity

• How to Meditate When You Can’t Sit Still

• Easy Umami Oven-Roasted Tomatoes

WOD

L1 Conditioning:

Partner WOD, For Time:
50 Burpee Sprawls
300 Meter Run
80 Walking Lunges
300 Meter Run
100 Kettlebell Swings
300 Meter Run
120 Air Squats
300 Meter Run
100 Kettlebell Swings
300 Meter Run
80 Walking Lunges
300 Meter Run
50 Burpee Sprawls

L2 Conditioning:

Partner "Bert", For Time:
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-Ups
400 Meter Run
50 Burpees

Daily Links:

• Matty Mattheson Makes Oven Baked BBQ Ribs

• The Biology Of How Muscles Change With Age

• Easy Roman Braised Artichoke Hearts

WOD

L1 Conditioning:

Partner WOD - AMRAP 20 Minutes:
30 Kettlebell Swings
20 Burpee Sprawls
20 Dumbbell Thrusters
300m Run

Notes: One partner working at a time. Partition inside movements evenly. Both partners run

L2 Conditioning:

Partner “Daniel” - For Time:
70 Pull Ups
400m Run
42 Thrusters
800m Run
42 Thrusters
400m Run
70 Pull Ups

Notes: One partner working at a time. Partition pull ups and thrusters as needed. Both partners run

Rx: M - 95# | F - 63# // Sc: M - 75# | F - 55# | L3 = Solo “Daniel” w/ 50 Pull Ups & 21 Thrusters

Daily Links:

• Developing Movement Strategies to Fight Against Aging (Video)

• Consumer Interest In Meat Remains Strong Despite Anti-Meat Messaging

• Baked Apples

Frank at the USA Weightlifting Level One Coaching Course with Olympian Cara Heads

WOD

L1 Conditioning:

AMRAP 3 Minutes:
3 2KB Deadlifts
6 Push Ups / Ring Rows*
9 Air Squats

-Rest 1:00, Repeat x5 total cycles-

L2 Conditioning:

Deadlift "Chief" - AMRAP 3 Minutes:
3 Deadlifts / LH Trap Bar Deadlifts
6 Push Ups
9 Air Squats

- Rest 1:00, Repeat x 5 total cycles -

Rx: M - 225# | F - 153# // Sc: M - 185# | F - 123#

Daily Links:

• Finding Mastery | Chris Bosh on Finding Meaning in Life After Basketball

• Help! I Can’t Stop Snacking!

• Quick And Crispy Vegetable Fritters With Chive Sour Cream

WOD

Strength:

Barbell Press, 2x6
Mixed Grip Chin Ups x 4 sets
Band Pull Aparts x 15

L1 Conditioning:

Partner WOD - AMRAP 16 Minutes:
:30, :45, :60 Cal Row

-You Go, I Go. One person working at a time-

L2 Conditioning:

Partner WOD - AMRAP 16 Minutes:
10-15-25 Calorie Row (M)
8-12-20 Calorie Row (F)

-You Go, I Go. One person working at a time-

Daily Links:

• The Caribbean Island Which Is Kiteboarding Heaven (Video)

• 2 Keys to Staying Mentally Sharp as You Age

• Breakfast Burritos

WOD

L1 Conditioning:

Partner WOD - AMRAP 30 Minutes:
22 Kettlebell Swings
22 Ball Slams
300m Run
22 2DB Thrusters
22 Burpee Sprawls

Notes: One person working at a time; partition evenly. Both partners run-

L2 Conditioning:

Partner “Whitten”
5 Rounds, For Time:
22 Kettlebell Swings, 32kg/24kg
22 Box Jumps, 24”/20”
400m Run
22 Burpees
22 Wall Balls, 20#/14#
Notes: Partition evenly. Both partners run each round

Sc: M - 24kg | F - 16kg

Daily Links:

• Finding Mastery | Dr. Marv Dunphy on Authenticity, Relationships, and Mastery

• Never Get Out of Shape

• Easy Crispy Garlic Shrimp

WOD

L1 Strength:

2x 1/2 or Full DB Getups, L/R
Pull Up Practice x3-5 + Flexed Arm Hang

L2 Strength:

DB Getups, L/R
Strict Pull Ups x sub-max reps

L1 Conditioning:

Partner AMRAP 20 minutes:
16 Dumbbell Push Press
20 Box Step Ups
24 Kettlebell Swings

-One person working at a time, partition evenly-

L2 Conditioning:

Partner "Jack"

10 Push Press, 115#/75#
10 Kettlebell Swings, 24kg/16kg
10 Box Jumps, 24"/20"

-One person working at a time, alternating full rounds-

Rx: M - 115#/24kg/24" | F - 75#/16kg/20" | Sc: M - 95#/20kg/20" | F - 65"/16kg/16-20"

Daily Links:

• Finding Mastery | Owen Eastwood on Creating the Optimal Environment for People to Thrive

• Stay Healthy When Exercising Outdoors

• Valentine’s Day Charcuterie Board

WOD

L1 Strength:

Barbell Complex:
Deadlift + Muscle Clean + Front Squat + Push Press
x2+2+2+2

L2 Strength:

Barbell Complex:
Deadlift + Hang Power Clean + Jerk
4+3+2 reps

L1 Conditioning:

AMRAP 12 Minutes:
7 Ball Slams
6 Deadlifts
5 Front Squats
4 Push Press

L2 Conditioning:

"DT"
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx+: M - 155# / F - 105# | Rx: M - 135# / F - 95# | Sc: M - 115# / F - 75#

Daily Links:

• Munchies | Make Beef Suqaar, A Somali Stir-Fry, At Home (Video)

• If You’re Feeling Isolated

• Lentil Fritters

10.31 Outdoor WOD Crew

Reminder: Today’s 8AM Outdoor WOD will be on the track at Blair High School!

WOD

L1 Conditioning:

8 Rounds For Time:
12 Air Squats
12 Mountain Climbers
12 Lunges
Run 200 Meters

L2 Conditioning:

"Loredo"
6 Rounds For Time:
24 Air Squats
24 Push Ups
24 Lunges
Run 400 Meters

Daily Links:

• Buttery Bros | Brooke Wells is Ready for Phase 2 (Video)

• Ideas for Lifting Your Mood This Weekend

• Kimchi Stew with Lion’s Head Meatballs

WOD

At-Home:

“Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

L1 Conditioning:

Partner WOD
Run 1 Mile 
AMRAP 20 minutes:
"You Go, I Go"
10 Push Up 
15 Swing 
15 Air Squats
-then- 
Run 1 Mile

L2 Conditioning:

Partner "Murph"
Run 1 Mile
20 Rounds of -
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 Mile

Notes: both partners run, alternate rounds of "Cindy"

Daily Links:

• Way Of The Wildcard | The Ugandan Star of Whitewater Kayaking (Video)

• The Athletic Woodshed

• Easy Giant Strawberry Shortcake

WOD

At-Home:

Get Outside and Sweat!

Run / Ruck / Bike / Paddle for 1-2 hours

L1 Conditioning:

Partner WOD, For Time:
40 Burpee Sprawls
300 Meter Run
60 Walking Lunges
300 Meter Run
80 Kettlebell Swings
300 Meter Run
100 Air Squats
300 Meter Run
80 Kettlebell Swings
300 Meter Run
60 Lunges
300 Meter Run
40 Burpee Sprawls

L2 Conditioning:

Partner "Bert"
For Time:
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-Ups
400 Meter Run
50 Burpees

Daily Links:

• Rugby Player Jack Nowell Goes Against The Clock | Rugby With A Twist (Video)

• Research Reveals How to Take a Better Break

• Peach Crisp

WOD

L1:

Partner WOD - For Time:

30 2KB Deadlifts

300m Run

30 Kettlebell Swings

300m Run

30 Empty Barbell Thruster

300m Run

30 Burpee Sprawls

300m Run

30 Ring Rows

300m Run

30 Slamball Box Step Ups

300m Run

30 Ball Slams

L2:
Partner WOD - For Time:

30 Deadlifts

300m Run

30 Kettlebell Swings, 32kg/24kg

300m Run

30 Overhead Squats

300m Run

30 C2B Pull Ups

300m Run

30 Wall Balls

300m Run

30 Box Jumps, 24”/20”

300m Run

30 Hang Full Cleans

300m Run

Sc: M - 225#/95#/Pull Ups | F - 153#/65#/Pull Ups

Rx: M - 275#/115# | F - 183#/75#

Daily Links:

• The Ready State | We Train to Make Mistakes (Video)

• 5 Lessons On Being Wrong

• Paleo Pumpkin Muffins

WOD

L1 Conditioning:

Partner WOD - AMRAP 30 Minutes:
22 Kettlebell Swings
22 Ball Slams
300m Run
22 Empty Barbell Thrusters
22 Burpee Sprawls

-One person working at a time; partition evenly. Both partners run-

L2 Conditioning:

Partner WOD - 5 Rounds:
22 Kettlebell Swings
22 Box Jumps, 24”/20”
400m Run
22 Burpees
22 Wall Balls, 20#/14#

-One person working at a time; partition evenly. Both partners run-

L3 Conditioning:

“Whitten” - 5 Rounds:
22 Kettlebell Swings, 32kg/24kg
22 Box Jumps, 24”/20”
400m Run
22 Burpees
22 Wall Balls, 20#/14#

Sc: M - 24kg | F - 16kg
Rx: M - 32kg | F - 24kg

Daily Links:

• CJ Cummings (73kg, USA) 193kg/425# Junior World Record Clean and Jerk

• The Promised Land: Where To Train and Eat On Your Summer Road Trip 

• Primal Pecan Sandies

WOD

LI Strength:

Rope Pull Up
Gymnastics Swing / Kipping Knee Raise

LI Conditioning:

Partner WOD - AMRAP 25 Minutes:
4 laps Bear Crawl
20 Sandbag Cleans
20 Sandbag Front Squats
300m Run

-Rest 1:00 between rounds-

LII Strength:

Rope Climb Practice
T2B Practice

LII Conditioning:

Partner WOD - 5 Rounds:
4 Rope Climbs
16 Toes to Bar
32 Walking OH Plate Lunges, 45#/25#
400m Run

-Partition movements equally, both partners run each round-

LIII Conditioning:

“White” - 5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Walking OH Plate Lunges, 45#/25#
400m Run

Daily Links:

• The Cooking Show - An Entire Meal Cooked in One Pan (Video)

• Dan John: Do It And Diet

• Grilled Shrimp Kabobs

Brian Hughes was a Captain of the Arrowhead Interagency Hotshots Firefighters and tragically died on July 29, 2018, while battling the Ferguson Fire near Yosemite National park in California. Brian was 33 years old on his last day of duty and is survived by his parents, sister and fiancé Paige, who is 4 months pregnant with their first child.
 
Brian belonged to Gnardog CrossFit located in Reedley, CA , which is owned by a fellow Hotshot colleague, Adrian Encinia. The Arrowhead Hotshots crew are a tight knit group, and many of the teammates belong to Gnardog Crossfit. In order to honor Brian, Gnardog created the Hero WOD, “Hughes”:
33 Minutes:
1.5 Mile Med-ball Run
then, AMRAP
7 Kettlebell Swings
29 Double Unders
18 Burpee Box Jump
 
In the CrossFit community, Hero Workouts are named after fallen first responders and service members to honor their sacrifice. The reps, rounds, and duration of the various elements of the workout are often symbolic of the circumstances when the individual passed away. In the case of "Hughes", Brian was 33 years old, had served 15 years as a firefighter, and passed away on the date 7/29/18. Gnardog and other CrossFit affiliates in California's Central Valley are performing this workout in solidarity and more importantly collecting donations to send to Brian’s pregnant fiancé as a show of support and love.
 
CFSS will be performing this workout tomorrow, September 21st as our workout of the day. Let's pack the gym out all day tomorrow and get after it remembrance of "Hughes". We are asking everyone who participates for a suggested, voluntary donation of $10 / person or $20 / team to support Brian's fiancé, Paige. Hope to see you all tomorrow!