For bench press, get in three heavy sets of 8 reps each. Increase weight, but since they all should be heavy, those jumps between working sets shouldn’t be too big. For the metcon, we’re going to test your grip strength and ability to stay on the pull-up bar doing a gymnastic complex. Each complex counts...Read More
For strength, work up to a 5 rep deadlift – go for a PR attempt if you’re feeling good, otherwise just keep it heavy. Then, deload to 65% of that weight for the metcon. At the top of the first minute, you will do 1 deadlift and 20 double unders, then rest for the remainder...Read More
CrossFit Thermal – Endurance The first part of todays wod is a 1 mile time trial. Its the day you have been waiting for all summer, time to answer the question of how fast can you run a mile. This is about putting out a max effort to see where you are time wise. The...Read More
LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the...Read More
MaryKate started her crossfit journey as a sophomore in college. After playing soccer all through high school, then going to a college where playing soccer and being a nursing major were unheard of. Unfortunately she had to choose soccer or nursing.. unfortunately nursing won.. womp womp! MaryKate quickly realized that playing soccer was a big...Read More
Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later. In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit. For strength, we are...Read More
Each member of a team will start at a different station. Do as many reps as possible at that station for 1 minute. After each minute, rotate to the next station. Continue in this fashion for 20 minutes. Lunges may be in place or walking depending on space (each leg counts as 1 rep) For...Read More
Get in three heavy sets of five push presses from the rack. Make sure to only bend the knees once per push press (no jerk landings). For the metcon, scale the HSPUs with pike box push-ups or stink bugs. Rope climbs should be scaled to 3:1 rope pulls. Strength Push press 5, 5, 5 Conditioning...Read More
For strength you can choose the weights for the power cleans. Ideally you use the same weights across the entire EMOM, but if you need to change within the EMOM because you went too light or too heavy, that’s fine. Power cleans should be heavy enough that you need to do singles. The metcon is...Read More
We’ve done 20 rep back squats before, so check your wodify history in case you have a number to beat. These shouldn’t be treated as very fast squats. Take your time in between reps and be sure to breathe. If you’re doing it right, it should start getting tough around rep 13. Don’t do 20...Read More
