For strength, establish a max snatch. For those that prefer power snatches, do full squat snatches until you can’t do the weight, then you may go for the power variation. For the metcon, you’ll do 10 HSPUs, 10 wall balls, 9 HSPUs, 9 wall balls, etc. down to 1 HSPU and 1 wall ball. Scale HSPUs to pike box handstand push-ups, stink bugs, or dumbbell presses. Strength Snatch 1,1,1,1,1,1 Conditioning 10-9-8-7-6-5-4-3-2-1 for time: HSPUs Wall balls, 20/14#Read more

A variation of a benchmark workout (Filthy Fifty) we are using half the reps, but doing two rounds. Run through this finishing 25 reps of each exercise, then move onto the next. After the double unders, go back and start over for the second round. If you have a Filthy Fifty time, compare it to today! “Filthy, Filthy Fifty” 2 rounds for time: 25 Box jumps, 24/20″ 25 Jumping pull-ups 25 Kettlebell swings, 53/35# 25 Walking lunges 25 Knees to elbows 25 Push presses, 45# 25 Supermans 25 Wall balls, 20/14# 25 Burpees 25 Double undersRead more

With the 2016 CrossFit Open less than 2 months away, we will be throwing in past Open workouts as the daily WOD. This will be practice for you as an athlete AND as a judge in many cases. While we always strive to have good range of motion and count correctly, we will treat these WODs as a competition – you will have counters and will get no-repped if you do not achieve full range of motion. For this workout, it is an AMRAP in 10 minutes of 5 shoulder to overhead, 10 deadlifts, and 15 box jumps. The STO may be push presses or jerks. The standard for box jumps will be similar to what we do for regular class: establish control on top of the box with hips open. You may also step up/down and count it as a good rep. CF Open 13.2 AMRAP in 10 minutes:...Read more

For strength, find a heavy back squat – this can be a max if you’d like. The metcon is one minute of work, one minute of rest for 5 rounds. You’ll do 5 moderately heavy power cleans, then as many toes-to-bar as you can in the remaining time of that minute. In thinking about barbell weight, it should take you 10-30 seconds to allow for enough time for toes-to-bar. You may want to modify to sit-ups in order to get more reps in. Strength Back squat 5, 5, 3, 3, 2, 1, 1, 1 Conditioning 5 rounds for reps: 1 min. to do 5 power cleans, 155/105#, in remaining time ME toes-to-bar rest 1 minuteRead more

In the first part of class, you will start with 2 power snatches (reset between reps if you need to) and then 5-10 pull-ups. Treat this as skill practice for whatever you need – if you need strength, then do strict/banded. If you need to work on kipping/butterfly/chest-to-bar, etc, then do so. The 5-10 reps is just a suggestion – tailor it to what you need. You may go up in weight for the snatches after each set.   Strength Alternating: A.) 5×2 Power snatch B.) 5×5-10 Pull-ups Conditioning For Time Row 1K 30-20-10 Wall Balls (20/14) Pull-upsRead more