After yesterday’s max efforts, it’s time for a classic CrossFit style metcon. This is a workout designed by Pat Sherwood of CrossFit Linchpin. He has a series of 12 tests and this is test #6. Scale pull-ups as needed (banded, jumping, ring rows, etc) and HSPUs (wall walks, pike box, stink bugs, etc) 4 rounds for time: 21 wall balls, 20/14# 18 pull-ups 15 KB swings, 53/35# 12 HSPUsRead more

With the Olympics going on, we will be doing our own version of Olympic events. Today, we’re having our own custom CF Thermal Pentathlon. You will do these tests in the order written and will have some rest between events. You’ll start with doing as many double unders as possible in 2 minutes. Everyone will attempt double unders, even if your score is 1 or even 0. (motivation to get your first!) Then you’ll rest a bit and row 250m as fast as you can. Set the computers to 250m so you have an exact time. After that it’s max effort broad jump. Using a tape measure, start with your toes on a line and jump as far forward as possible. Your distance is wherever your back heel lands (NFL Combine rules) You have 3 attempts at a broad jump. After that you will run 800m for time (coaches will...Read more

For back squats, pick the same weight to do for all 3 sets of 5 reps. For the metcon, you’ll do 21 hang power snatches, 21 front squats, and 21 toes-to-bar, then 15 of each, then 9 of each. Use the same bar for HPS and FS. Do V-ups if needed as a modification for TTB. Strength Back squat 5-5-5 Conditioning 21-15-9 For time: hang power snatch, 115/75# front squat, 115/75# toes-to-barRead more

Find a 1RM jerk from the racks. If you don’t push jerk and are newer to the split jerk, then you may not want to go for a max and use this time to work on your form. The metcon has a buy-in of an 800m run. Then whatever time you have left is for the triplet of squats, burpees, and push presses. Push press weight should be moderately heavy – not as much as Monday’s “MK” – ideally you are doing 10 reps in 1 or 2 sets. Strength 1RM jerk Conditioning In 12 minutes: Run 800m then in remaining time AMRAP: 20 air squats 15 burpees 10 push presses, 115/75#Read more

Team up and have one person start on power cleans and the other on the rower. You will do as many cleans as possible until the other partner finishes rowing. Then switch. Continue in this fashion until you finish 100 power cleans and call TIME. The weight should be moderately heavy – around 75% of your clean. If there aren’t enough rowers, teams may run. If there is an odd number of people, there can be a team of 3 where two people act as one person (that team of 3 would have to run 200m) In teams of 2 for time: 100 power cleans, 165/110# row 250mRead more