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Siteplicity
Strength Split Jerk 1,1,1,1,1 Conditioning 21-15-9 Pull-ups Push Press (115/75) V-ups
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Partner up for today’s WOD, finding someone who will lift the same weight would be best. Partner 1 will sprint through this triplet, aiming to stay unbroken as long as possible. Once the last T2B rep is done, partner 2 jumps in and blasts through the same. Repeat this as many times as you can...
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With the Open behind us, it’s time to announce our next training cycle.  Here at Thermal, CrossFit is about improving our health, increasing our overall fitness level and having a blast while doing it.  While that will remain our focus no matter what types of workouts we do, it’s sometimes beneficial to add even more...
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Reflections on the 2017 CrossFit Open Not gonna lie, I am happy that the Open is over for a whole bunch of reasons: Five weeks is a long time for me to sustain a level of excitement and enthusiasm for anything, much less athletic endeavors that test my weaknesses week after week.  On the other...
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We’ll start today with some accessory work. Alternate between L-sit holds and Push-ups for 8 minutes. For the L-Sit, use parallettes if possible, otherwise scale to hanging L-sits or v-ups. For the push-ups work on moving perfectly and getting full ROM, we’re not counting reps here, so make it about movement. Our met-con today is...
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Push Jerk work for today guys, lets get on the bar and hit 2 sets of 3 and 3 sets of 2, heavy, recording the heaviest set of 2 in WODIFY. Scale weight as needed for the met-con, don’t underestimate squats that will get tough after a few reps. Your choice on bike/row option, just...
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Flipping things around for this WOD guys…We’ll start off with a sprint style conditioning piece, heavier power snatches and bar muscle ups. You should be doing quick singles on the power snatch unless you are RX’ing (and can still touch and go). Scale bar muscle-ups to jumping bar muscle ups 1:1 or c2b pull-ups 1:1...
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Let’s hit the engine today with a 20 minute AMRAP. Stay in place for the lunges counting each leg as each rep. Push yourself on the KB weight as we’ll be working with heavier loads than normal on this movement. AMRAP in 20 minutes 10 Overhead Plate Lunges (45/25) 8 Kettlebell Swings (70/53) 10 Burpees...
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Start out by taking a few minutes to build to your needed overhead squat weight. You’ll be working with a partner for this strength EOMOTM (every other minute on the minute) so plan your plate loading accordingly.  If you don’t have a true or close to a true 1RM OHS to derive your percentage from,...
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Strength Close Grip Bench Press 3,3,3,3,3 Conditioning 21-15-9 Hang Power Clean (115/75) Toes to Bar
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