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Find a heavy five rep front squat from the racks – then deload to a weight that’s about 60-70% of your 1RM clean. Use this weight for the metcon. These should be full cleans (squat) and the double under reps are 3x the amount of cleans. So you’ll do 7 squat cleans, then 21 double unders; 14 squat cleans, 42 double unders; and 21 squat cleans and 63 double unders. Strength Front squat 5, 5, 5 Conditioning For time: 7-14-21 full cleans, 135/95# 21-42-63 double unders
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Sports have always been a big part of Meghan’s life. A huge chunk of her childhood and high school years were spent on the basketball court, soccer or lacrosse field, or baseball diamond . There were not many sports that Meghan couldn’t pick up and excel at quickly. The thing that she absolutely loved the most was the “TEAM” aspect, the desire for a group of individuals to come together to achieve a common goal-to be better than all the rest. After years of being removed from competitive sports, Meghan felt a huge part of her missing; that competitive fire. This is what Crossfit Thermal has re-ignited in Meghan. Meghan feels like an athlete once again and it makes her feel SO ALIVE. My first crossfit experience was mediocre at best. I was going through the motions, but just didn’t feel that burning desire to get better and stronger each...
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In teams of 2: ANY style clean and jerk and snatch is allowed. You may go from the hang BUT each rep starts from the ground. Part A and Part B are scored separate. Score is total reps per workout. Split work any way you’d like. “Ginormous Grace, Skinny Izzy” Part A: AMRAP in 4 min.: Clean and jerks Rx:185/125 Scaled: 125/85 1 min rest Part B AMRAP in 4 min.: Snatches Rx: 115/75 Scaled: 75/55
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We’re working on power cleans today. While you’re warming up, focus on bringing the bar into the mid-thigh position and pop that hip open to get the bar up. Get a few doubles in, then find a 1RM. Fight the tendancy to jump your feet out really wide – ideally they should move out to a squatting position (you can test this in warm-up by doing a power clean and then seeing if you can front squat) The AMRAP will have relatively lighter power cleans, double unders (scale to a reasonable number or 3x single unders), and air squats. Strength Power clean 2, 2, 1, 1, 1 Conditioning AMRAP in 12 minutes: 5 power cleans, 75% of 1RM 25 double unders 45 air squats
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For today’s workout, partners must be together for each run (you may not run ahead to start the work of the next station) For the pull-ups, wall-balls, and burpees, you may partition those any way you see fit. In teams of 2, for time: 400m run 100 pull-ups 800m run 100 wall balls, 20/14# 400m run 100 burpees
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