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

Strength should be fairly quick – these are not necessarily maxes, just to get you in the overhead squat position for the metcon. The metcon is 10 to 1 of these movements. So you’ll do 10 box jumps, 10 overhead squats, 10 push-ups, and 10 KB swings. Then 9 of each, 8 of each, etc. Your score is total time. Strength Overhead squat 3, 3, 3 Conditioning 10-1 for time: box jumps, 30/24″ overhead squats, 95/65# push ups KB swings, 53/35#Read more

For bench press, get in three heavy sets of 8 reps each. Increase weight, but since they all should be heavy, those jumps between working sets shouldn’t be too big. For the metcon, we’re going to test your grip strength and ability to stay on the pull-up bar doing a gymnastic complex. Each complex counts as 1 rep and consists of doing TTB + CTB + KTE + PU. Do that complex 5 times, then go back out for the run. You may drop from the bar at any time and you may stay on the bar between complexes. Your score is rounds + reps (remember that 1 rep = 1 complex)   Strength Bench press 8, 8, 8 Conditioning AMRAP in 15 minutes: 200m run 5 gymnastic complexes* *1 gymnastic complex = 1 toes-to-bar +1 chest-to-bar pull-up + 1 knees-to-elbows + 1 pull-upRead more

For strength, work up to a 5 rep deadlift – go for a PR attempt if you’re feeling good, otherwise just keep it heavy. Then, deload to 65% of that weight for the metcon. At the top of the first minute, you will do 1 deadlift and 20 double unders, then rest for the remainder of the minute. At the top of the second minute, you will do 2 deadlifts and 20 double unders and rest the remainder of the minute. Continue adding one deadlift to the sequence each minute. You are done once you cannot complete the required work. Your score is the completed round + extra reps. Scale double unders to something you can do in about 15-20 seconds. For today, singles are acceptable as a scale in order to stay consistent and moving. Strength 5RM Dead lift Conditioning Death by deadlifts and double unders: Min 1: 1...Read more

CrossFit Thermal – Endurance The first part of todays wod is a 1 mile time trial. Its the day you have been waiting for all summer, time to answer the question of how fast can you run a mile. This is about putting out a max effort to see where you are time wise. The second part is about recovery and focusing on maintaining pace. We are going to do 5x400M with a 1:1 work rest. The goal of the 400M is to hit or better your 400M split from your mile. For example, if you run a 8:00 mile on the time trial, that means your goal on the 5×400 is 2:00 or less on all 400M. Part 1 – Time Trial 1600M – record time to WODIFY Part 2 – Put in That Work 5x400M with 1:1 work/rest Part 3 – Mobility Calf rolling 1-Mile Run (Time) Max...Read more