Beginner Strength
Rest

Intermediate Strength
Front Squat – 3, 3, 3, 3, 3
then, Back Squat – 15

WOD
15, 12, 9
Pullups
Power Snatches (each arm)

CF Endurance
Here

CrossFit for Long-Term Health
“The only rationale for not using Olympic weightlifting in your routine is that you’re no longer serious about increasing power…”
Staying Paleo at a Restaurant
Westside Barbell Squat Strength Program

Beginner Strength
Pullup – 3, 3, 3, 3, 3, 3

Intermediate Strength
Rest

WOD
21, 15, 9
Thruster
400m Run

CF Endurance
Here

End the War on Fat
Snake Oil? Scientific Evidence for Popular Health Supplements
How Grass-Fed Cows Could Save the Earth
Momentum & Elevation on the Bar (courtesy Mike Burgener)

Beginner Strength
Rest

Intermediate Strength
Deadlift – 1,1,1,1,1 @ 80% 1RM

WOD
12 Minute AMRAP
250m Row or Run
25 Kettebell Swings

CF Endurance
Here

OPT’s Big Dawg Mantra
NFL Players Eat Paleo, Too!
Sage Is Coming Soon… and she will KILL YOU if she sees you do any of these things wrong
Why Most Athletes Suck

Congratulations to everyone who participated in our Improvement Pool! It was a great success and we witnessed big strides in everyone’s strength & conditioning… be on the lookout for the next DCCF challenge. When you see these winners this week, challenge them to a wod.

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Beginner Strength
Kettelbell Squat – 8, 8, 8, 8

Intermediate Strength
Back Squat – 3, 3, 3, 3, 3

WOD
3 Rounds
200m Carry
20 Pushups
20 Lunges

CF Endurance
Here

Latest High-Fructose Corn Syrup Study Generates Buzz, Debate
Why Rowing?
One Week of Hell: Navy SEAL Training
Deadlifting – Westside Barbell Style

CF Games
Rest

Strength
Rest

WOD
Rest

CF Endurance
Here

Fueled by Fat – Fat Burning 101
Integrating the Olympic Lifts with CrossFit

CF Games
Group WOD

Strength
Rest

Team WOD
100 Pullups
200 Pushups
300 Squats

CF Endurance
Here

What Separates Champions From Contenders?
Complacency Kills

CF Games
Jerk – 1, 1, 1, 1, 1, 1, 1
then: 100 KB Swings @ 54#

Strength
Press – 5, 3, 3, 1, 1, 1, 1

WOD
From Guerilla Fitness CrossFit
“Leonidus”
400m Run/Row
then:
3 Rounds
25 Pullups
25 Situps
20 Yard Bear Crawl
20 Yard Crab Walk
25 Wallballs
25 Pushups
then:
400m Run/Row

CF Endurance
Here

10 Tips to Building Workout Intensity
2 Other Tips
The CrossFit Congressman

CF Games
20 Deadlifts @ 225#
20 Bench Press @ 185#
20 Pullups

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

WOD
From CrossFit Sin City
“Push It”
AMRAP in 15 Min
5 Handstand Pushups
10 Situps
5 Dips
10 Situps
5 Burpees
10 Situps

CF Endurance
Here

Woman Aims to Become World’s Fattest
Get Some Rest
Get Some Rest, Part 2

CF Games
Snatch Balance – 3, 3, 2, 2, 2, 1
then: 21, 15, 9 of:
24″ Box Jump
Handstand Pushups
KB Swings @ 54#

Strength
Rest

WOD
From CrossFit Fair Banks
3 Rounds
500m Row/Run
21 Burpees
75 Double Unders or 150 Single Jump Rope

CF Endurance
Here

What is the Sumo Deadlift?
Vitamin D May Prevent Flu & Asthma
A Fine Line Between Optimism & Denial