In teams of two, run through this AMRAP in 30 minutes. Work must be completed in order as written, but only one partner works at a time. Rest is up to you. For instance, one team may split the HSPUs while another team has one partner do all HSPUs. The run must be done together – the medball must be carried in any fashion by one or two of the partners. With a partner, AMRAP in 30 minutes: run 400m w/medball 20 HSPUs 30 box jumps, 24/20″ 40 wall balls, 20/14#Read more

Take 15-20 minutes to find a 5 rep overhead squat out of the racks. If you find mobility lacking, work on it in between sets. For the metcon, strict sit-ups should be done with arms folded across the chest and knees bent with feet flat on the ground. For a rep to count, you cannot move your hands off your chest, nor lift the feet. In other words, any “help” from the arms or legs is a no rep. Scale 1 rope climb to 3 rope pulls. There will be a 15 minute time cap (incomplete reps will be added to your time e.g. 15:10 for if you had 9 burpees and 1 rope climb left) Strength 5RM OHS Conditioning 4 rounds for time: 20 strict sit-ups 15 KB swings, 53/35# 10 burpees 1 rope climb 15 minute time capRead more

Find the heaviest weight that you can do 4 deadlifts + 1 clean. The clean should include a full squat in it. For the metcon, you can do either power or full cleans, but these should be heavy as there is only a total of 15 reps for that movement. Scale push-ups and double unders accordingly. Strength 4 deadlifts + 1 clean Conditioning 3 rounds for time: 5 cleans, 185/125# 25 push-ups 50 double undersRead more

An “up and down” chipper involving both high skill and low skill movements. Most movements you will already know how to scale. Walking lunges should be done holding a KB. You may hold it anyway you see fit. For time: row 500m 20 handstand push-ups 20 power snatches, 95/65# 20 toes-to-bar 20 walking lunges, 53/35# 20 burpees 40 KB swings, 53/35# 20 burpees 20 walking lunges, 53/35# 20 toes-to-bar 20 power snatches, 95/65# 20 handstand push-ups row 500mRead more

Announcements New Day Class Schedule starts 6/6 https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/you-asked-and-we-listened-new-crossfit-class-schedule/ CrossFit Thermal – Endurance Part A 1x100M 1x400M This isnt a max effort – its more about finding pace for the second part of the workout Part B “Partner 5k” You and a partner will be tasked with completing a 5k – (not individually but as a team). The 5k will be made up of three distances, 100M, 400M, 800M. Try to stay as close as you can to your splits (run your 100M like its a sprint and not at an 800M pace!). With a running clock Partner 1 will run a 100M and tag Partner 2 who will run 100M and so on until all the work is done. Record time to wodify. Work to be split between partners 10x100M 6x400M 2x800M Part C Calf Mobility Metcon (Time) Partner 5Kenter your partners name in commentsRead more