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

Today is a hero workout: “Hammer” It consists of 5 rounds with rest between each. To scale, you may do 3 or 4 rounds total, or cut the number of pull-ups. Keep the barbell reps the same, but scale the weight if needed. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. “Hammer” 5 rounds for total time: 5 power cleans, 135/95# 10 front squats, 135/95# 5 jerks, 135/95# 20 pull-ups rest precisely 90 seconds between roundsRead more

First is 3 sets of 5 heavy back squats (go up in weight each time). Then a metcon of handstand push-ups, KB snatches, and toes to bar, use V-ups to scale for T2B. For the KB snatches, start with the KB about knee height, snap it up with your hip and pull your elbow high and to the side. As the bell gets past your face, turn it over your hand and punch up towards the ceiling. This will cause the bell to fall on the other side of your hand so you can lock out your arm. The faster you punch through, typically the better the bell will get into place. Strength Back Squat 5, 5, 5 Conditioning 3 rounds for time: 10 HSPUs 12 KB snatches (6L/6R), 53/35# 14 Toes to BarRead more

For strength, take the bar out of the rack in a back-rack and do 5 behind-the-neck push presses in a wide (snatch) grip. On the fifth one, keep the bar up and do 1 overhead squat. Find the heaviest weight you can do for this complex. For conditioning we’ll be doing interval sprints of rowing and burpees!  Go all out for both components and take full recovery time. Strength 5 BTN push presses + 1 OHS Conditioning 3 Rounds ME with full recovery 250M Row 12 burpeesRead more