For the weightlifting complex, the clean should be a full squat, then an additional 3 front squats, plus a jerk (push jerk or split jerk). Beginners may do a power clean + 4 front squats as a progression. For the metcon, cleans should be full squat. Scale chest-to-bar pull-ups to unassisted pull-ups, banded, jumping, or ring rows. Count this as rounds + reps (each round corresponds to the number of cleans you will do)   Clean + 3 FS + Jerk AMRAP in 12 minutes: 1 clean, 165/110# 2 chest-to-bar pull-ups 20 double unders 2 cleans 4 chest-to-bar pull-ups 20 double unders 3, 6, 20…4, 8, 20…etc.Read more

  4 THINGS I LEARNED FROM MURPH   This past Memorial Day, I participated on what may have been the hardest, and most challenging workout of my life, “Murph”.  Named after Lt. Michael Murphy of the Navy SEALs who was killed while in Afghanistan in 2005, the workout consists of a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and topped off with a 1 mile run, all while wearing a 20lb vest. Since I’ve only been doing Crossfit for about 7 month, I figured I had to complete my first “Murph” as prescribe. Participating in Murph taught me a few things about myself, and life in general.   #1. Break it down Murph is comprised of 600 reps, and 2 miles. That is a daunting number when you add it all up. The easiest way to tackle the beast is break it up. The way that I...Read more

This is a variation of Regional workout #5. Warm up to a heavy deadlift so the workout weight is heavy, but doable. Deadlift, heavy 3 rounds for time: 400m run 40 V-ups 7 deadlifts, 315/215#Read more

For snatch push presses, take the bar out of the rack in a back squat position, then step out and slide your hands out to the desired width. From there, do 3 push presses from your back. Lowering the bar back to the back rack seems to be problematic for some people, so be sure to warm up your mobility if you know you’re tight in the pecs and shoulders. For the metcon, you will buy into the workout with 30 burpees over the bar, then with whatever time you have remaining, complete the AMRAP. Strength 3RM Snatch Push Press Conditioning In 10 minutes: 30 burpees over bar, then AMRAP: 10 front rack lunges (5L/5R), 95/65# 10 power snatches, 95/65# 10 push presses, 95/65#Read more

  In teams of 3, one person starts at each station. (Ideally, your team uses the same weights for the power cleans and KB thrusters) KB thrusters are done by holding two KBs (one in each hand) in a front rack position and doing thrusters. Don’t underestimate these – scale the weight if necessary! After every 2 minutes, rotate to the next station and keep track of your reps. In teams of 3, AMRAP in 18 minutes (rotate every 2 min.): Station 1: Row (cals) Station 2: 7 power cleans, 155/105# 14 wall balls, 20/14# Station 3: 7 KB thrusters, 53/35# 21 double unders Level 2 E:90 for 18 minutes Power Clean + Front Squat + Push Press + Jerk (185/125) You choice gymnastic x10  10 burpeesRead more