Today, we’ll be doing structured gymnastics skill work in the beginning of class.  Chose your “bucket” and do the work prescribed at your own pace.  Focus on improving and dialing in form.  The metcon is a straight forward AMRAP; squats should be quick but tough, try to squat clean your first rep. Skill Work A. 5 x 3-7 muscle ups B. 5 x ME Muscle Ups C. 5×5 hips to rings +5 transitions D. 5x 3-7 strict Pull-ups (or ring pull-ups) Conditioning AMRAP in 10 Minutes 4 Front Squats (165/115) 6 Burpees over bar 8 Toes to BarRead more

Work up to a 5 rep max deadlift – if you’re newer and need to work on form, then just work up to a heavy set of five while focusing on mechanics. For the metcon, power cleans should be fairly easy, especially after deadlifts. Around 60% of your max clean is about right. Pistols should be alternating left leg, right leg. Scale by either holding onto an upright or doing pistols to a box of appropriate height. Strength 5RM Deadlift Metcon 21-15-9 power cleans, 135/95# pistols, L/RRead more

CrossFit Thermal – CrossFit Strength Deadlift (5RM) Metcon Metcon (Time) 21-15-9 power cleans, 135/95# pistols, L/RRead more

Happy Birthday YO!!!! With a partner, do the following AMRAP. Each round, you add 10 reps to each movement (and 100m to each run). You can partition the work as necessary (one person working at a time inside the gym) but the run is done together. AMRAP in 30 minutes with partner: 10 wall balls, 20/14# 10 burpees 10 box jumps, 24/20″ 10 KB Sumo deadlift high-pull, 70/53# 100m run 20, 20, 20, 20, 200m…etc.Read more

For the EMOM, you can choose to stay at the same weight for all 10 sets or have plates nearby to add weight whenever you feel it’s appropriate. The priority is to make each complex “clean” – minimal or no pressouts. For the metcon, take about 70% of the weight from the complex and use that for overhead squats. You might be lighter or heavier depending on how your form was from the EMOM. (As a guideline, an athlete who typically Rx’s WODs would probably use 95-115 (men) or 65-75 (women) for the metcon – which means they would do around 135-165 or 95-110 for the EMOM) Start with 10 OHS and 30 double unders – you will do triple the amount of du’s eventually down to 1 OHS and 3 double unders. Strength EMOM for 10 min: Hang power snatch + hang snatch Conditioning For time: 10 OHS, 70%...Read more