WOD

L1 Strength:

Muscle Clean + Hang Power Clean + Pause Front Squat, 1+2+2 reps

L2 Strength:

3 Position Power Clean [hip, hang, floor] + 2 Front Squat

L1 Conditioning:

EMOM 20 Minutes:
3 Muscle Cleans
4 Front Squats
5 Burpee Sprawl

L2 Conditioning:

"Gut Feeling"
EMOM 20 Minutes:
3 Power Cleans
4 Front Squats
5 Lateral Jump Burpees

Rx+: M - 135# / F - 93# // Rx: M - 115# / F - 75# // Sc: M - 95# / F - 65#

Daily Links:

• Tokito Oda｜What Are You Working On?

• How To Get Kids To Eat More Vegetables

• Chocolate Chai

WOD

Strength:

Every 2:30 x 4 Sets
Front Squats x 5-5-5-5 Reps
Medball Squat Jumps x 5 Reps

L1 Conditioning:

AMRAP 10 Minutes:
12 Anchored Sit Ups
8 Dumbbell Thrusters
16 Walking Lunges

L2 Conditioning:

"D.G."
AMRAP 10 Minutes:
8 Toes 2 Bar
8 2 Dumbbell Thrusters
12 2 Dumbbell Walking Lunges

Rx: M - 35DB | F - 25DB

Daily Links:

• Peter Attia | Training Principles For Longevity

• Want to Live Longer and Healthier? Peter Attia Has a Plan.

• Grilled Lemon Pepper Chicken Fingers

WOD

L1 Strength:

Every 3:00 x 4 Sets
Trap Bar Deadlifts, 5-5-5-5 Reps
Band Pressdowns x 15-20 Reps

L2 Strength:

Every 3:00 x 4 Sets
Clean Grip Deadlifts, 5-5-5-5 Reps
Band Pressdowns x 15-20 Reps

L1 Conditioning:

10 Rounds for Time:
3 Muscle Clean & Push Press
3 No Jump Burpees

L2 Conditioning:

"Grettel"
10 Rounds for Time:
3 Clean & Jerks
3 Lateral Jump Burpees

Rx: M - 135# | F - 93#TimeSc: M - 95-115# | F - 65-75#

Daily Links:

• Huberman Lab | Science-Based Mental Training & Visualization for Improved Learning

• How to Make Peace with Missing Big Goals

• Pan-Roasted Wild Salmon With Anchovy-Rosemary Dressing

WOD

L2 Strength:

3-4 Rounds
Push Ups / Wt. Push Ups x 8 Reps
Kettlebell Swing Ladders x 12-10-8 Reps
Chin Ups x 5-8 Reps

L2 Conditioning:

For Time:
2000M Row

Daily Links:

• Bak Joo-Hyo and Lee Sangyeon 280kg Tandem Clean & Jerk

• What is Freudenfreude? And How to Cultivate It.

• Savory Steel Cut Oatmeal

WOD

L1 Conditioning:

AMRAP 25 Minutes:
20 Burpee Sprawls
200 Meter Run
30 Lunges
200 Meter Run
40 Kettlebell Swings
200 Meter Run
50 Air Squats
200 Meter Run
40 Kettlebell Swings
200 Meter Run
30 Walking Lunges
200 Meter Run
20 Burpee Sprawls

-Rest as needed b/t rounds-

L2 Conditioning:

"Bert" Lite, For Time:
25 Burpees
200 Meter Run
500 Push-Ups
300 Meter Run
75 Walking Lunges
400 Meter Run
100 Air Squats
400 Meter Run
75 Walking Lunges
300 Meter Run
50 Push-Ups
200 Meter Run
25 Burpees

Daily Links:

• 2022 Rogue Invitational | IE7 "Texas Oak"

• Alex Honnold’s Latest Absurdity, the HURT, is the Real Deal

• Chicken Cacciatore

WOD

L1 Strength:

Clean & Push Press Technique Work
Muscle & Hang Power Clean / Push Push / FS Complex, then heavier with individual moves

L2 Strength:

Clean & Jerk Technique Work
Hang Power Clean / Push Jerk / FS Complex, then heavier with individual moves

L1 Conditioning:

Partner AMRAP 34 Minutes:
10 2KB Clean & Thruster
20 Goblet Rack Lunges (total)
20 Slamball Sprawls
20 Kettlebell Swings

L2 Conditioning:

“El Jefe”
Partner AMRAP 34 Minutes:
10 Power Clean & Jerks
20 Hand Elevated Push Ups
20 Kettlebell Swings
20 Wt Suitcase Lunges (total)

Rx+: M - 155#/36kg/45DB | F - 103#/28kg#/30DB // Rx: M - 135#/32kg/40DB | F - 93#/24kg#/25DB // Sc: M - 115#/32kg/35DB | F - 75#/24kg#/25DB

Daily Links:

• Huberman Lab | The Effects of Cannabis (Marijuana) on the Brain & Body

• How the Most Dangerous Study of All Time Changed What We Know About Weight Loss

• Gluten Free Apple Crisp

WOD

L1 Conditioning:

For Time:
30 Calorie Row
30 Burpee Sprawls
30 DB Snatches (total)
30 Sit Ups
30 / 24 Cal Bike
30 Kettlebell Swings
30 Ball Slams
30 2DB Push Press
30 Alternating Lunges (total)

L2 Conditioning:

SSTC “Dirty 30” - For Time:
30 Box Jumps, 20/24# box
30 Pull Ups
30 Overhead DB Lunges, 50#/35#
30 Dumbbell Snatches, 50#/35#
30 Knees to Elbows
30 Ball Slams 35#/25#
30 Kettlebell Swings, 32kg/24kg
30 Wallball Shots, 20#/14#
30 Burpees
30 Double Unders

Rx: M - 50DB/32kg/20# | F - 35DB/24kg/14# // Sc: M - 40DB/24kg/14# | F - 25DB/16kg/10#

Daily Links:

• 24 Hours In The Canyon | Riding For A Cure With Rich Froning

• Should You Take A Multivitamin?

• Grilled Shrimp & Smashed Potatoes

WOD

Conditioning:

"Work Capacity"

1 Minute On / 1 Minute Off x 5 Rounds:
1) Row (Cals) or Ski Erg (Cals)
2) Assault Bike (Cals)
3) No Jump Burpees / Sprawls

Notes: Score is total reps

Daily Links:

• Original Strength | The Under Roll for Spinal Health

• 6 Ways to Sleep Better in the Summer

• Grilled Shrimp With Alabama White Sauce

WOD

L1 Strength:

Deadlift + Muscle Clean + Push Press + Front Squats, 2(1+1+1+1) reps

L2 Strength:

Power Clean + Front Squat + Push Jerk, 3(1+1+1) reps

L1 Conditioning:

EMOM 20 Minutes:
2 Deadlift
2 Muscle Clean
2 Push Press
2 Front Squats

L2 Conditioning:

"Macho Man"
EMOM 20 Minutes:
3 Hang Power Cleans
3 Push Jerks
3 Front Squats

Rx: M - 135# | F - 93# // Sc: M - 95-115# | F - 65-75#

Daily Links:

• Original Strength | The Hanging Roll for Healthy Shoulders

• Seasonal Eating: Summer Fruits and Vegetables

• Greek 7 Layer Dip

WOD

L1 Strength:

Front Squat, 8-8-8 Reps
Partial ROM Push Ups

L2 Strength:

Front Squat, 8RM
Strict + Kipping Pull Ups x 3-5 each

L1 Conditioning:

3 Rounds:
300M Run
21 Kettlebell Swings
7 Ring Rows
7 Ball Slams

L2 Conditioning:

"Helen"
3 Rounds for Time:
400M Run
21 Kettlebell Swings
12 Pull-Ups

Rx: M - 24kg | F - 16kg // Sc: M - 20kg | F - 12kg

Daily Links:

• Nino Pizzolato WR 217kg Clean and Jerk

• Fix Burnout—Without Blowing Up Your Life

• Grilled Salmon Burgers with Caper Mayonnaise

WOD

L1 Strength:

Wall Ball Single Shots x 6 Reps
2KB Suitcase Deadlifts, 3 x 8 Reps

L2 Strength:

Medball Squat Jumps x 6-8 Reps
LH Trap Bar Deadlifts, 8-8-8 Reps

L1 Conditioning:

AMRAP 16 Minutes:
6 KB Sumo Deadlifts
16 SA DB Push Press (total)
:36 Assault Bike
16 Alternating Lunges

L2 Conditioning:

"Weddler 2022"
AMRAP 16 Minutes:
6 Deadlifts
16 Push Ups
36 Double Unders
16 OH Dumbbell Lunges (total)
Rx: M - 225# / 50DB | F - 153# / 35DB // Sc: M - 185# | F - 123#

Daily Links:

• Munchies | How To Make Braised Short Ribs with Einat Admony

• Ask a Health Coach: Emotional Eating and Food Guilt

• Cajun Dry Rub Wings

WOD

L1 Conditioning:

Partner WOD - AMRAP 40 Minutes:
400M Run
6 Rounds:
5 Push Ups / 5 2DB Press
5 Ring Rows
10 Air Squats

L2 Conditioning:

Partner “Murph”:
1 Mile Run
150 Pull Ups
300 Push Ups
450 Air Squats
1 Mile Run

L3: Solo "Murph"

Daily Links:

• HIELO | The North Face

• Daniel Pink: How to Harness the Power of Regret to Move Forward

• Crispy Shallots and Shallot Oil (Microwave Method)

WOD

L1 Strength:

Barbell Complex:
3 Clean Deadlifts
3 Muscle Clean / Hang Power Clean
3 Front Squat
3 Push Press

L2 Strength:

"Meso Complex"
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Jerks

L1 Conditioning:

10 Rounds for Time:
3 Muscle Clean & Push Press
3 No Jump Burpees

L2 Conditioning:

“Grettel”
10 Rounds for Time:
3 Clean & Jerks, 135#/93#
3 Lateral Jump Burpees

Rx: M - 135# | F - 93# // Sc: M - 95-115# | F - 65-75#

Daily Links:

• 2021 Rogue Invitational CrossFit Recap | Part 5

• How To Get And Stay Fit Over 40

• 25 Ideas for What to Serve With Stuffed Peppers

WOD

L1 Strength:

TGU x1 / arm OR 1/2 TGU x2 / arm
Bear Crawl, length + Gorilla Walk, length
Gymnastics Swing Practice / Hollow Hangs

L1 Conditioning:

4 Rounds - 4:00 On / 1:00 Off:
4 Push Ups*
8 Ring Rows
12 Air Squats
12 Kettlebell Swings

*scale to sprawls / burpees

L2 Conditioning:

“Cindy”

AMRAP 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

Daily Links:

• The Ready State | Improve Cycling Efficiency (Video)

• How Exercise May Affect Our Alcohol Consumption

• Shrimp Risotto

WOD

L1 Strength:

Push Press 5RM
-then-
Sumo Deadlift 5RM
Notes: build to heavy. up from last week

L2 Strength:

Push Press 5RM
-then-
Clean Deadlift 5RM
Notes: build to heavy. up from last week

Conditioning:

1000M Row Time Trial

Daily Links:

• Original Strength | Standing Spine Mobility Routine (Video)

• 15 of the Best Winter Adventures in National Parks

• Gluten Free Snickerdoodles

WOD

L1 Strength:

Front Squat 5RM
Halting Ring Rows x 5 reps

L2 Strength:

Front Squat 5RM
Halting Mixed Grip Pull Ups x 3-5 reps
Notes: up from last week

L1 Conditioning:

4 Rounds For Time:
12 Burpee Sprawls
10 Hang Dumbbell Snatch
8 2DB Thrusters

Notes: same dumbbell weight for both movements

L2 Conditioning:

“Ellen”
3 Rounds For Time:
20 Burpees
21 Alternating Dumbbell Snatch
12 2DB Thrusters

Rx: M - 45DB | F - 30DB // Sc: M - 40DB | F - 25DB

Daily Links:

• CrossFit Mayhem | 24 Hr Waffle House Challenge (Video)

• Why You Should Be Practicing Balance Drills

• Baccalà alla Napoletana

WOD

Strength:

Barbell Press x 4 reps
Strict Chin Ups x 5 reps
Wall Ball Single Shots x 5
Notes: add weight to chins if possible

L1 Conditioning:

AMRAP 12 Minutes:
Row 200/150 Meters
7 Goblet Squats
14 Kettlebell Swings
7 Burpee Sprawls

L2 Conditioning:

"Karen"
For Time:
150 Wall Balls

Rx: M - 20# | F - 14# // Sc: M - 14# | F - 10#

Daily Links:

• Thanksgiving For Two With Farideh (Video)

• What If You Treated Your Body Like a Pal?

• Easy Crustless Pumpkin Pie Bites

WOD

L1 Strength:

Muscle Clean + Hang Power Clean + Push Press, 1+1+2 reps
Box Jumps x 3 reps

L2 Strength:

Power Clean & Hang Power Clean + Jerk, 1+1+2 reps
Box Jumps x 3 reps

L1 Conditioning:

Every :30 x 15 Minutes
1 Muscle Clean + Push Press + Front Squat

Notes: use same weight on every set

L2 Conditioning:

"Cali Bear Medium"
Every :30 for 15 Minutes:
1 Power Clean & Jerk

Rx+: 185# / 123# | Rx: 165# / 113# | Sc: 115# - 135# / 65# - 95#

Notes: use same weight on every set

Daily Links:

• Why We Eat: Pupus, with Sheldon Simeon (Video)

• The Pandemic Is Still Making Us Feel Terrible

• Grain-Free Ravioli Soup

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

WOD

L1 Strength:

2KB Suitcase Deadlifts x 8
SA Fat Gripz DB Press x 5 / arm

L2 Strength:

Axle Deadlifts x 6
SA Fat Gripz DB Press x 5 / arm

Conditioning:

For Time:
2K Row

Daily Links:

• Finding Mastery | Dr. Daniel Goleman: Emotional Intelligence is a Trainable Superpower

• Testosterone Levels: Can Specific Foods or Diets Boost Them?

• Easy Salt and Vinegar Smashed Potatoes