Just a couple quick thoughts as we head into the next to last week of Oak Strength training. Stick with it guys, I know 5 weeks is a long time to focus on just a couple movements for strength, but as a gym, we are getting much stronger. This week I want you to think...Read More
Take the first 15-20 minutes to find a 1RM bench press – make sure to keep those shoulders tight and leverage yourself against the ground using your feet. For the metcon, this should be a moderately heavy weight – lunges shouldn’t be too easy. Scale muscle-ups to 2x pull-ups or ring rows and 2x dips....Read More
Break up into teams of 3 or 4 people. Using two barbells at most, find the max weight each of you can overhead squat twice. Since you’re taking it from the ground, you may either do power snatch + two OHS’s, or snatch + 1 OHS. Alternatively you may choose to clean and jerk the...Read More
Becca started CF four and a half years ago when a friend from work asked if she would be interested in doing something crazy. After five rounds of P90X, two rounds of Insanity and afternoon runs around the neighborhood, she needed a change of pace so the answer was a resounding “yes!”. And she hasn’t...Read More
For Conditioning today, you’ll complete a 200m sprint row, then immediately perform max effort thrusters. For the thrusters your set will be over whenever you need to put the bar down or whenever you stop moving. Only brief pauses in the front rack will be permitted. For any athlete taking more than :60 for the...Read More
Here at CrossFit Thermal, we are committed to bringing you the best of everything we have to offer – from our daily WODs, to our products, services, and events. Knowing that our community is always up for a challenge, we have something in mind unlike anything we have ever offered before. It’s a throwdown of epic proportions. Forget...Read More
If yesterday was a marathon, today is a 100m dash! We’ll see who’s proficient at double unders and then can handle the aerobic work of holding onto a kettlebell for 50 reps. Lastly, we’ll see what mental fortitude you have to push through 25 burpees as fast as you can. Scale double unders down to...Read More
Constantly varied – not everything we do in life will be in the 10-15 minute range we usually like. Sometimes we need to go long, so today is one of those days. Cleans may be anyhow – power or full. Scale pull-ups with bands or ring rows per usual. Find a pace and settle into...Read More
Strength Oak – Week 3 Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Push presses, 95/65# Box jumps, 24/20″ For the metcon, push presses are going to be the most efficient for this type of workout, but you may read this as “shoulder to overhead” – so theoretically you may shoulder press, push press, or jerk. For box jumps,...Read More
