For strength, do two full cleans (squat) first, then a jerk. Find the heaviest weight you can do for that complex. Then for the metcon, load the bar with 70% of the weight from strength. You’ll do an ascending ladder AMRAP of clean and jerks and double unders. The clean and jerks for this part do not have to be full squat. Your score is the total completed “rounds” plus extra reps. For example, if you get 9 clean and jerks and 75 of your 90 double unders, your score is 8 + 84. (finished round of 8/80, then 84 extra reps) Strength Take 20 Minutes to Find a heavy complex of: 2 Cleans + Jerk Conditioning AMRAP in 10 minutes: 1 clean and jerk, 70% from strength 10 double unders 2 clean and jerks 20 double unders 3 clean and jerks 30 double unders etc.Read more

Use the beginning of class to work on your gymnastics – challenge yourself to do harder progressions than you would in a workout. If you’ve never been upside down on a wall, try to kick up! And don’t forget, today is the Paleo Potluck at Coach Kate’s place. See you there! Alternating EMOM for 12 minutes: A. 5 mat handstand walk or 5 HSPUs B. 6-10 pistols Conditioning 4 rounds for time: 15 burpees 20 wall balls, 20/14# 25 sit-upsRead more

Today you’ll work in teams of 4 (or 3 if odd numbers). Working with two bars at most, take exactly 15 minutes to find a 1RM snatch for the day. This may be power or squat. Your score is the TOTAL pounds snatched as a team. Take a few minutes to get your running shoes on because then you’ll work as a team to cover as much distance as possible. You will run one at a time to the 200m mark and back to your teammates. Go in a relay fashion and maintain that order for the duration of 12 minutes. Your score is the TOTAL number of laps run as a team. In teams of 4: 15 minutes to establish 1RM snatch each (anyhow) 12 minutes of ME 200m run (relay)Read more

Go for a heavy single or a new 1RM deadlift depending on how you’re feeling. Take your time warming up at light sets of 5 and work your way through sets of 3, 2, and singles. Since we’ll want a good amount of time to deadlift, the metcon is easy to setup and efficient – Tabata push-ups and double unders. Record your total reps for each (separate scores). Strength Deadlift 5, 5, 3, 3, 2, 1, 1 Conditioning Tabata: Push-ups Double undersRead more

Hey guys, if you need the info for barbells for boobs, check it out here https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/save-the-date-barbells-for-boobs/ We’re getting tee shirts to commemorate the event, and the tee shirts will be available via pre-order only. 4 Ways to be involved for the fundraising event and WOD WOD Only – no cost, just come in and be part of the action Donation only – donate as much or as little as you’d like and do NOT receive a tee shirt Tee shirt + donation $25 minimum, proceeds will cover the cost of your tee and the balance will be included as your donation.  Feel free to donate as much as you like under this option, but be sure to reserve your shirt via Facebook or the list on the desk at the gym.Read more