Almost never is it a good idea to go a week or more without squatting.  Today, lets build up to a heavy 5 rep, add a bit more weight then find a heavy 3 rep for the day.  These don’t have to be maxes, but lets feel some heavy weight for sure. For conditioning we’ll be tackling an interval style workout chock full of movements that we’re bound to see in either 16.4 or 16.5.  Your score will be your total number of HSPU (ugh, the worst).  Have fun!! Strength Back Squat 5, 5, 3, 3 Conditioning 5 rounds of 2 min. work, 1 min rest: 10 deadlifts, 135/95# 10 box jumps, 24/20″ ME HSPUsRead more

“Drew” A repeat Member WOD – compare to 3/31/15. There will be a time cap of 35 minutes. “Drew” For time: 33 wall balls, 20/14# then 12 rounds: 6 pull ups 4 push presses, 95/65# 5 front squats, 95/65# 10 KB swings, 55/35#Read more

Strength is an alternating EMOM today. Set up a bar with 205/135 or about 70-75% of your max power clean. On the first minute, complete 3 power cleans. On the second minute complete max reps of ring dips in :30 and continue in that fashion for 12 minutes. Your score for the EMOM will simply be RX or scaled, and dips will be the total number of reps completed. Conditioning is a two person workout for time with one athlete working at a time. You may split the work anyway you’d like but you must complete the work in the order it is written. Strength Alternating EMOM for 12 Minutes A) 3 power cleans (205/135) B) :30 ME ring dips Conditioning In teams of 2 complete for time Row 2K 100 Double unders 50 burpeesRead more

A major benchmark in CrossFit is to be able to overhead squat your bodyweight for 15 reps. This is not an easy task, so today might be just to see where you are with this tough movement. Check out this video of Nicole Carroll attempting this difficult feat: https://www.youtube.com/watch?v=wjuULPqI-WY For the metcon, the weight should be very doable for the power cleans (60-70% of your 1RM power clean) and notice that we have box jump overs today, not just regular box jumps. These can be done by jumping on top of the box and then over, or completely over. Test 15RM OHS Conditioning 5 rounds for time: 5 power cleans, 135/95# 10 toes-to-bar 15 box jump overs, 24/20″Read more

Reebok CrossFit Games Open 16.3 16.3 AMRAP in 7 minutes: 10 snatches, 75/55# 3 bar muscle-upsRead more