Squats are great for overall strength and five reps hit the sweet spot of absolute strength and strength endurance. For the metcon, you’ll build an ascending ladder of thrusters and HSPUs, but the double unders will remain constant. Your score will be total rounds and reps. Strength Back Squat 5, 5, 5 Conditioning AMRAP in 15 minutes: 1 thruster, 115/75# 1 HPSU 20 double unders 2 thrusters 2 HSPUs 20 double unders 3, 3, 20…4, 4, 20, etc.Read more

Partners will spend 2 minutes at each station trying to get as many reps as possible. After 2 minutes, you will switch to the next station and cycle through until you do 9 total rounds (each station 3 times for a total of 18 minutes) During wall balls, one partner will sit into the bottom of an air squat. During burpees, one partner will hold a barbell standing up. During pull-ups, one partner will hold a barbell in the front rack position. At each station, the isometric hold (squat, deadlift, front rack) must be established before the other reps can take place. If at any point the isometric hold is broken (e.g. standing up from a squat) the other reps must stop. You may partition the work anyhow at your assigned station. Depending on class sizes, you may start at a different station (not necessarily wall balls). Your score is...Read more

We will run this in heats and coaches will be looking for good vs. no reps on all movements. If they come over and say “no rep” you’ll have to redo the rep. How long will it take you to row 60 calories? Check out Coach P’s write up for this workout from 2014: http://cpconstantlyvaried.com/2014/03/21/2014-crossfit-open-workout-14-4-strategy-and-tips/ CrossFit Open WOD 14.4 AMRAP in 14 minutes: 60 calorie row 50 toes-to-bar 40 wall balls, 20/14# 30 cleans, 135/95# 20 muscle-upsRead more

For strength we’ll find a 5RM but we’re taking it from the ground. You may do a power clean or full clean to get the bar in the rack position. If you do a full clean and get below parallel, you may count that as your first rep. Then we have five rounds for time of shoulder to overhead (push press or jerk), front rack lunges, and rope climbs. In order to save your shoulders, use your legs to step on and up the rope (also dip and drive with your legs for the shoulder to overhead!) Strength Front Squat 5RM from the ground Conditioning 5 rounds for time: 10 shoulder-to-overhead, 135/95# 10 front rack lunges (5L/5R), 135/95# 2 rope climbsRead more

For strength, do 1-3 snatches every minute on the minute. You may start light, hence there’s enough time for three snatches. As you increase the weight, you may want more rest, so feel free to drop down to 1 snatch at a time. Go off how you feel. These should be full squat. For the AMRAP, pick a moderate weight for overhead squats. Breaking 20 reps into 1-4 sets is acceptable. Strength 1-3 Snatches EMOM for 10 sets Conditioning AMRAP in 12 minutes: 20 ring dips 40 double-unders 20 OHS, 115/75# 40 KB swings, 53/35#Read more