“Lynne” is a benchmark workout where you will try to get as many bodyweight bench presses (scale weight accordingly) as possible, then immediately get on a pull-up bar and do as many pull-ups as you can. You should treat each as a true max effort – no gaming the system and “saving” it for the later rounds! If you need to scale, do so in order to get about 10-15+ of each movement in the first round. An exception to this is if you want to Rx this and simply see what you’re capable of. “Lynne” 5 rounds, no time component: ME bench press, BW (male) or 3/4 BW (female) ME pull-upsRead more

CrossFit Thermal – Endurance Nice mix of some medium and short distances on tap for the gang today. Part A – 4x400M Every 4 minutes run a 400M. This means if you run a 1:29 400, you will have 2:31 of rest before you next one – that is PLENTY of rest so these should be FAST!! Record fastest time to WODIFY Part B – Team Sprints 2x900M Form a team of three. Partners A and C will be on one end of the 100M and Partner B will be on the other end. Partner A starts off and SPRINTS to tag B who then runs back and tags C. Continue until you have completed 900M or 300M individually. Part C – Hamstring mobility 400m Run (Time) Max Effort 400m RunRead more

For this chipper both teammates can be working at the same time, however only one person can work on a movement at a time. Example: On 3,2,1 go… P1 begins with wallballs while P2 begins with deadlifts. They both go to 40 reps and then switch. P1 does the remaining deadlifts while P2 finishes the wallballs. The workout continues in this fashion until all reps are completed. The 75’s must be completed before the 60’s are started and the 60’s must be completed before the 45’s are started. You will be required to change your own weights during the workout. “Sea Legs and Rubber Arms” For time (13 min cap): 75 wall balls, 20/14# 75 deadlifts, 205/135# 60 box jumps, 24/20″ 60 toes-to-bar 45 snatches, 115/75# 45 chest-to-bar pull-upsRead more

Find a 1 rep thruster from the ground. You may clean it into a full squat to do the thruster or power clean it and then start your thruster. After that, deload for the metcon to a reasonable weight. You don’t have to string all 20 but you should pick a weight to do at least 10 unbroken. Strength 1RM Thruster Conditioning For time: 20-16-12-8-4 Thrusters, 95/65# Burpees over barRead more

For the EMOM, choose the number of snatches based on your proficiency with the lift. For instance, a new person should do 4 snatches or even 4 power snatches + OHS, while an experienced person may choose to go heavy and only do 1 or 2 reps per minute. Treat this as proficiency practice, not “I need to lift the most weight.” The metcon has built in rest, but your score is total time, so you’ll have to keep track of the 1 minute of rest on your own. For instance, let’s say you do 10 deadlifts, 12 toes-to-bar, and 14 pull-ups in 1 minute. Then you’ll rest until 2:00 and start the second round of 10/12/14. Let’s say you do this round slightly slower, so you finish at 3:30. Then rest until 4:30 and continue with the third round. Your total time finishes with the 14th pull-up (not the...Read more