If you’re feeling it today, push it and go for a 2RM, otherwise, just build up to a heavy double. Go hard in the conditioning phase toda. 21-15-9 is a sprint style WOD, just make sure your KB arm stays close to your ear in the overhead position. Be safe, but move quickly. Make sure sit-ups are full range of motion as always! Strength Back Squat Take 20 Minutes to build up to heavy or maximal 2 rep Conditioning For Time 21 -15 – 9 Box Jumps (24/20) Alternating KB snatches Sit-upsRead more

20 Minute Cap on this Chipper. Most won’t finish this WOD, but thats ok, just see how far you can get in the alotted time. Try to mentally dial in and ignore the urge to take long breaks here, your mind wants a break, but you might not need one. Also you need air, that feeling in your chest isn’t thirst!! Before tackling this WOD, let’s crush some weight on the bench – use spotters and find a 5RM for the day! Strength Bench Press Take 20 Minutes to find a 5 rep max for the day Conditioning For Time 50 Wall Balls 40 Push-Press (75/55) 30 Jumping Lunges 20 Push-ups 10 Wall Walks 20 Push-ups 30 Jumping Lunges 40 Push Press 50 Wall BallsRead more

A classic CrossFit Benchmark today, go hard on all the runs and try to go unbroken, at least for the KBs.  Use a scale for pull-ups that will keep you moving, try to stay away from bands today, its all about conditioning.  Good luck!! “HELEN” 3 Rounds for Time 400M Run 21 Kettlebell Swings (55/35) 12 Pull-upsRead more

For Strength today, set up a snatch bar that would equate to a moderate to heavy snatch for you (80-90% if you have a true 1RM). On the opening minute, you’ll complete a set of 5 snatch grip deads, use this as a chance to practice staying tight throughout the core and becoming more comfortable with the hook grip. On alternating minutes you’ll complete 10 perfect push-ups, scaling should be limited to incline bar or box set-ups – no knee push-ups today. Stay tight, legs don’t touch the ground on push-ups!!! Strength For 12 minutes Alternating Strength EMOM Snatch Grip Dead lifts x5 Perfect Push-ups x 10 Conditioning “Death by Burpees” 20 Min MaxRead more

Hey guys, don’t forget to come out and support team Thermal at this Saturdays competition at CrossFit KOP!!  In case you didn’t know, CF comps are a spectator friendly event!  Drinking is encouraged, but most importantly being a solid support group for our team is encouraged. We need as many of us as we can to support the team and make it an awesome community event.  Working out in a competitive environment is a great way to break through and take your fitness to the next level.  People commonly perform outside their normal ranges and abilities when competing, so make sure you’re there to see everyone in action!  As a spectator, take the opportunity to watch others in the community and set new goals for yourself.  Competitions are very humbling for all of us, they let you know where you really stand and allow us to reevaluate where our training...Read more