CF Games
Rest

Strength
Back Squat 3 x 3

WOD
12 min AMRAP
3 Deadlifts
6 Pullups
9 Burpees

CF Endurance
Here

The scientific community is coming around to the theory of CrossFit-style interval training
Listen up… are you lifting enough weight?

CF Games
Rest

Strength
Rest

WOD
Rest

CF Endurance
Here

Lies We Tell Kids
How to Pack Everything You Own in One Bag

CF Games
Group WOD

Strength
Rest

WOD
5 Rounds:
15 Deadlifts (Heavy!)
25 Air Squats
5 Burpee Box Jumps

CF Endurance
Here

Why Batman Could Exist… But Not For Long
Better Athletes Sweat More

CF Games
7 Rounds
1 Hang Squat Snatch
Ring Dips – AMRAP in 30 sec
Rest 3 min

Strength
Bench Press – 5, 5, 5
then: 12-9-6

WOD
5 Minute Row (for calories)
4 Minute Box Jumps
3 Minute Overhead squats
2 Minute Wallballs
1 Minute Dips

CF Endurance
Here

Vibram / Barefoot Talking Points
75 Skills Every Man Should Master

CF Games
15 HSPU
6 L Pullup
13 HSPU
6 L Pullup
11 HSPU
6 L Pullup
9 HSPU
6 L Pullup
7 HSPU
6 L Pullup
5 HSPU
6 L Pullup
3 HSPU
6 L Pullup
1 HSPU
6 L Pullup

Strength
Front Squat – 5, 5, 5
then: Back Squat – 20

WOD
3 Rounds:
25 Wallballs
15 Sumo Deadlift High Pull
5 Snatch

CF Endurance
Here

Staying Erect (not what it sounds like)
Controlling the Tornado: Planning Your Training

CF Games
Rest

Strength
Rest

WOD
50 1 arm KBS (25 ea. arm)
5 Burpees
40 1 arm KBS (20 ea. arm)
5 Burpees
30 1 arm KBS (15 ea arm)
5 Burpees
20 1 arm KBS (10 ea. arm)
5 Burpees
10 1 arm KBS (5 ea. arm)

CF Endurance
Here

The Great Grocery Smackdown
Grain-Free Granola (Nola)

CF Games
High Bar Back Squat – 6, 6, 4, 4, 2, 2

then: 4 Rounds
9/leg Pistols (18 total)
20 Back Extensions

then: Row – 30 sec on, 3 min off – x 8

Strength
Power Clean – 3, 3, 3
then: 12-9-6

WOD
Do one pull up the first minute, two the second and so on until you can’t complete the pull ups in the time allowed. (Be smart: don’t go until your hand tears)

CF Endurance
Here

Ice dancer Belbin has put on weight, and she couldn’t be happier
Paleo Recipe Roundup

For those that are participating in the Improvement Pool… it’s time to try them all over again! Below are the current scores… if we’ve missed one of your times, just let us know.

dccf-improvement-pool (Excel)

And, in case you’ve forgotten, here are the workouts that need to be completed:

Workout #1
“Frellen”
5 rounds for time of:
400m Run
15 Thrusters 95 lbs
15 Pull-ups

Workout #2
Row 2k

Workout #3
Overhead Squat – 3-3-3-3-3

Workout #4
Clean & Jerk – 1-1-1-1-1-1-1

Workout #5
“Diane”
21, 15, 9
Deadlift 225lbs
Handstand Pushups

Workout #6
“Cindy”
AMRAP in 20 Minutes of:
5 Pullups
10 Pushups
15 Squats

CF Games
5 Rounds; not timed
6 Push Jerk
6 Weighted Pullups

4 Rounds; not timed
6 Push Press
15 CTB Pullups

3 rounds; not timed
6 Press
20 Pullups

Strength
Back Squat – 5, 5, 5

WOD
12 Rounds:
2 Power Clean (Heavy!)
7 Wall Balls
5 Burpees

CF Endurance
Here

Just What the Doc Ordered
Do You CrossFit?
10 Fat Burning Tips for a Lean Sexy Body!

CF Games
Rest

Strength
Rest

WOD
Rest

CF Endurance
Here

Rest and Recovery: Ice Massage
Saturated Fat and Insulin Sensitivity
Is Genetic Juicing Set to Replace Steroids?