For strength, alternate between back squats and toes-to-bar. Find a heavy weight that you can do for two reps on the squats and stay around that weight. Setup for the metcon at one end of the gym. Get into groups of about 3 people where you will all use the same weight. (Although this isn’t a team workout, it will help logistics) The first person will do 10 thrusters and then a suicide sprint. They rest as the other 2 or 3 people go. These thrusters should be strung together, so pick an appropriate weight.  Record your slowest round. Strength Alternating: 4×2 back squats (heavy) 4×10 toes-to-bar Conditioning 4 rounds: 10 UB thrusters, 95/65# 1 suicide sprint restRead more

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. The athlete may use any ground-to-overhead technique (power snatch or clean and jerk) After the 15 reps, they will move back to the jump rope and begin the next round. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed. Strength 1RM Snatch CrossFit Open WOD 11.1 and 14.1: AMRAP in 10 minutes: 30 double unders 15 power snatches, 75/55# Masters: 65/45#Read more

We all know that the CrossFit Open is coming and its going to be a great event and community experience for us here at Thermal.  We also like to make an event out of the WOD announcement every Thursday night during the Open.  CrossFit HQ, goes to a different city and a different box each week and holds an official announcement of  the weeks workout.  The announcement concludes with two of CrossFit’s best athletes going head to head in the workout.  Its a  great way to see what we’re in store for.  Sometimes we’ll have some athletes go right for it and tackle the workout immediately after its released.  We encourage everyone to join us Thursday evenings after the 6:30 WOD for the live announcement of the 2016 Open workouts.  Read more

Strength today is a 5 rep max thruster – you’ll need to clean it from the ground – if you squat clean, then that may count as your first thruster as long as you get below parallel. If not, you may also power clean and then start your 5 thrusters. The metcon is an ascending ladder of power cleans and chest-to-bar pull-ups. The power cleans increase by 1 rep each round and the pull-ups increase by two each round. Scoring for this will be simple with rounds and reps (e.g. if you finished the 6/12 round and got 3 thrusters into the 7’s, you will score it as 6+3. Strength 5RM Thruster Conditioning AMRAP in 12 minutes: 1 power clean, 155/105# 2 chest-to-bar pull-up 2 power cleans 4 chest-to-bar pull-ups 3,6…4,8…etc.Read more

Friday was a workout with a lot of rounds, but only 1-3 reps for each movement. Today is the complete opposite of that: a chipper with one “round” but many reps for each movement. You must complete each movement before going on to the next one. Once you’re done with double unders, call “TIME!” For time: 400m run 50 box jumps, 24/20″ 60 wall balls, 20/14# 70 burpees 80 sit-ups 90 double unders  Read more