For beginning of class, go over the two main techniques for climbing a rope. As a test, attempt as many climbs or rope pulls as you can in one minute. For the metcon, you need to complete 75 wall balls and 50 box jumps. You may partition these as you see fit (e.g. 5 sets of 15 wall balls and 10 box jumps or straight through 75 and 50 or any other combination) The catch is that every minute on the minute, you must do one clean and jerk. This may be a power clean and jerk or a squat clean and jerk a.k.a. anyhow from ground to shoulder to overhead. Skill rope climbs test: ME climbs or pulls in 1 minute Conditioning For time: 75 wall balls, 20/14# 50 box jumps, 24/20″ EMOM 1 clean and jerk, 165/110#Read more

Today is for you powerlifters and former globo gym goers where strict was king. Use the beginning of class to find a 2-rep bench press. The AMRAP is unique in that it has strict pull-ups. For those that use bands, it should be fairly familiar, but for those who are used to kipping and butterfly, we need to make sure you also have strength for strict! Shoulder presses come from the ground and must be strict presses overhead. For those looking for an Rx+ challenge, you can try strict toes-to-bar (not easy!) Rings should either be setup low to the ground (a few inches above) or feet on a box so you’re fairly parallel to the ground for the ring push-ups. Strength Bench Press 2,2,2,2 Conditioning AMRAP in 10 minutes: 2 strict pull-ups 4 shoulder presses, 95/65# 6 sit-ups* 8 ring push-ups *Rx+ = strict toes-to-barRead more

Just a reminder that this Saturday is Colin’s weight-lifting meet at CrossFit Generation.  Colin hates the spotlight just like me so, lets make sure we have a nice crew out there to support him. If you’ve never been to a meet before, its very different than a CrossFit Competition.  First off, there are only two lifts that you’ll see, the snatch and the clean and jerk.   Lifters will go one at a time and have three attempts at each lift, in an effort to achieve the highest total (snatch + CJ).  Lifters are segregated into weight classes so body weight is a factor here unlike CF competitions. Colin is in the big boy division and lifts at 6:30pm.  This is helpful, since you don’t have to dedicate the whole day to watching people you don’t know.  Although, that is a good way to get to know and understand the...Read more

Take the beginning of class to find a new 1RM snatch. These should be like how we treat the 1RM clean and jerks – squat as much as you can, but if you need to resort to power due to lack of mobility or technique, you may do so towards the end. The metcon is a descending couplet of hang power snatches and double unders. The hang power snatches only need to go from the mid-thigh position to overhead (no squat). Strength 1RM Snatch Conditioning For time: 10 Hang power snatches, 95/65# 50 double unders 9 hang power snatches 45 double unders etc. to 1 hang power snatch 5 double undersRead more

Today’s workout is eight reps of 8 movements each for eight total rounds. Use warm-up as the time to go over all of the movements and get started quickly – this is going to be a long one! Back squats are taken from the ground and can be cleaned and push pressed over the head onto the back. “8 Days of CrossFit Thermal” 8 rounds for time of: 8 Deadlifts, 135/95 8 Pull-ups 8 Ring dips 8 Wall balls, 20/14# 8 Back Squats, 135/95# 8 Toes-to-bar 8 KB swings, 53/35# 8 BurpeesRead more