For the back squats there is a range for prescribed weight. For most of us 60% is good, if you have a heavy back squat 1RM, approaching or over 2x body weight, you’ll be better using the 50%. You’ll be pairing the squat on alternating minutes with clapping push-ups x 12. This of course is the high end movement, be smart and use your push-up scales as needed, RX push-ups, from knees, elevated surface etc.. For the met-con, move down your push-up scale to keep moving throughout the WOD. Make it manageable to complete in one set. Strength Alternating EMOM x 10 A. Back Squat x 6 (50-60%) B. Clapping Push-ups x 12 AMRAP in 12 minutes Buy in 100 Double Unders in remaining time: 15 Box Jumps (24/20) 12 Over head squats (95/65) 9 Push-upsRead more

Ryan has been involved with crossfit since 2012. His first passion from grade school was basketball and played competitively through high school. After college, Ryan took up running long distance to stay competitive and healthy but felt like he needed more of a challenge. Crossfit started to become popular locally and in 2012 he bought a Groupon for a box that just opened. “The first workout I walked into was the Filthy 50 and from that moment I was hooked.” The community is one of the reasons he keeps coming back. “Some of my closest friends are people who met through Crossfit.” Ryan also decided to take his passion for fitness by appplying it to complete his Level 1. He coached for a year at another box before landing at Crossfit Thermal. “I love helping people improve and watching them push themselves beyond their mental limits. Coaching and aeeing the...Read more

Increase weight when form is good across 5 sets of close grip bench today. For the met-con consider lowering the rep count for the HSPU to maintain intensity but still get to work on this pesky movement. For the weighted sit-ups, you may choose your implement – ** Implements must be held at chest level and not over head. Strength Close Grip Bench Press 3,3,3,3,3 For Time 21-15-9 Hang Power Cleans (105/70) Handstand Push-ups Weighted Sit-ups (athlete choice)  Read more

We’ve got a long AMRAP today, start out today by working on and setting up your pull-up progressions. In addition to that warm-up and prep your front squat (these come from the ground today. At the end of the WOD partner up and alternate for 3 sets of 15 leg tosses! AMRAP in 20 minutes 9 Front Squsts (115/75) 12 Pull-ups 30 Double Unders Cash Out 3x 15 Partner Leg tossesRead more

Let’s take a few minutes and get our posterior chains ready to work today, we’ve got a long met-con. Dial in dead lift technique and get ready for quick reps at a light/moderate weight. Try to hit large sets of the wall balls and KB swings. 4 Rounds For Time 12 Dead lifts (165/115) 21 Wall Balls (20/14) 12 Burpees 21 Kettlebell Swings (53/35)Read more