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

If you know your 1RM back squat (or approximately), use 65-75% for the back squats. Use the same weight across all sets. How do you know it’s the right weight? It should be tough around rep 4 or 5, and you should really fight for that 8th rep. Rest between sets should be no LESS than 2 minutes. The metcon consists of air squats and sprints. Do 10 air squats and then sprint as fast as possible for 100m. This should be a straightaway, not a turn around. Coaches will time each round for you – your score is the fastest time, but also record the other 4 times. Rest should be about 1:30-2:00, but start each interval as a group. Strength Back squat 3 x 8 Conditioning 5 rounds: 10 air squats sprint 100m rest 1:30-2:00Read more

Today is an early celebration of Coach Kate’s birthday (tomorrow) and Sam’s birthday (Wednesday). The workout is a mash up of their favorite movements: “Grace” and muscle ups. You may do the work in any order you wish and you may go back and forth between CJ’s and muscle ups. However, if you are scaling muscle ups to a 2:1 ratio (2 pull ups and 2 dips) then you should complete an equal amount of pull-ups and dips in a set. For instance, you may do a set of 10 pull-ups and then 10 dips (equivalent to 5 muscle ups), but you may not do 10 pull-ups, 5 CJ’s, 10 dips. Compare to 6/8/15. “30 and 30” For time: 30 Clean and Jerks, 135/95# 30 Muscle Ups partition as necessary Read more

Let’s practice our handstand push-ups and knees to elbows. Pick a number that is good for each movement and do an alternating EMOM (5 sets of each) The metcon is an ascending ladder of wall balls, push-ups, and KB swings. It looks pretty innocent, but who can settle into a good pace for all 12 minutes?? Alternating EMOM for 10 minutes: A) 5-10 HSPUs B) 5-10 knees to elbows AMRAP in 12 minutes: 2 wall balls, 20/14# 2 push-ups 2 KB swings, 53/35# 4 wall balls 4 push-ups 4 KB swings 6, 6, 6…8, 8, 8…etc.Read more