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

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

For pause back squat, pause for 3 seconds in the bottom of each squat. It should be a solid 3 seconds once you’ve reached the bottom of your squat. If you need mobility work for your squat, this is a great way to get some forced mobility! The weight for the AMRAP should be a moderately heavy weight – nothing crazy, but enough to focus on form and power. Pistols can be scaled by holding onto an upright or sitting down to a box. People brand new to pistols can also do lunges as a first progression. For push-ups, scale to an elevated surface in order to keep a plank body (no knee push-ups) Strength Pause back squat 4, 4, 4 Conditioning AMRAP in 12 minutes: 5 power cleans, 155/105# 10 pistols, 5L/5R 15 push-upsRead more

A power lift and a high skill movement make up today’s WOD. Deadlifts should be heavy, but not really max unless you’re feeling good. It’s meant to get a heavy pull in this week (they should not be 5 heavy singles) since we’ve been doing a lot of pushing and squatting. 30 muscle-ups for time is a benchmark that mainsite programs often. Scale this to pull-ups and dips – if you’re fairly proficient at pull-ups and/or dips, then do 60 reps of one or both. There will be a 15 minute time cap on all levels. Strength Dead lift 5,5,5 Conditioning For time: 30 muscle-ups 15 min. time capRead more

Use the beginning of class to find a new 1 rep max bench press. Bar should be locked out at the top, then descend and touch your chest, then back up to a lockout for it to count. Normally we try to vary movements in a metcon and even have those movements complement each other, i.e. push vs. pull. But today, we’re going with two very similiar movements. Sometimes constantly varied means redundancy! Strength 1RM Bench Press Conditioning 3 rounds for time: 15 thrusters, 115/75# 25 wall balls, 20/14#Read more