Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes. Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t need one piece of equipment out for each person. “Filthy Fifty” For time: 50 Box jumps, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 53/35# 50 Walking lunges 50 Knees to elbows 50 Push presses, 45# 50 Supermans 50 Wall balls, 20/14# 50 Burpees 50 Double undersRead more

Find a new 1RM overhead squat today – take it from the racks. Then we have a couplet for time consisting of running and power snatches – weight should be moderately heavy, but focus on dropping under the bar to receive it in a quarter squat rather than pressing it out. Strength 1RM Overhead Squat Conditioning 3 rounds for time: run 400m 15 power snatches, 135/95#Read more

CrossFit Thermal – CrossFit Metcon Metcon (Calories) Tabata row (cal) Metcon (AMRAP – Reps) Tabata wall balls Metcon (AMRAP – Reps) Tabata Deadlifts Metcon (AMRAP – Reps) Tabata KB swingsRead more

Beginning of class will be skill work for the kipping pull-ups and butterfly pull-up. A lot of us can work on being more efficient, so we will do some drills for these movements. For those who don’t have the connective tissue strength to be doing these movements, we will focus on progressions to get stronger in the pull-up. The metcon consists of 4 Tabatas. You will do 8 intervals of 20 seconds work, 10 seconds rest and try to do as many reps at each station. Today we are going to do traditional Tabata scoring which is the LOWEST round that you score. For instance, if you get 20 wall balls in the first round at that station, but you get 7 by the last round, your score is 7. We will score each movement separately. Skill Pull-up work / Kipping / Butterfly Conditioning Tabata: Row, cals Wall balls, 20/14#...Read more

This is NOT a partner workout today like we usually do.  Jerks should be moderately heavy. Suggested scales for this would be to run 400m each time, do V-ups instead of toes to bar, and scale the weight to something like 95/65. For time: Run 800m 30 toes to bar 15 push jerks, 165/110# Run 400m 15 push jerks, 165/110# 30 toes to bar Run 800mRead more