For strength, do 3 sets of 5 at the same weight. The weight should be fairly heavy to where you need a few minutes rest between sets. The metcon is an AMRAP, but it will test double under proficiency and lungs. If you get through the 200 double unders and 50 burpees, go back to the doubles. Scaling can be several different options: choose to do 600 single unders and move on to burpees; pick a number as a goal (e.g. 100 double unders) and move on to burpees; do about 5 minutes of double unders and move on to burpees; or commit to doing as many of the 200 as you can and stick it out for 10 minutes. If you do the last option, it’s actually not a scale and you will receive an “Rx” even if your score is 10 (but you must either get 200 or...Read more

Today’s metcon is a simple, ideally fast triplet – take the overhead squats from the ground (you may squat snatch if you’d like). Time domain should be between 7-11 minutes. Can anyone go sub 7?? For the cash out, do 3 sets of max toes to bar, resting as needed between sets. This will be unscored. 3 rounds for time: 15 OHS, 95/65# 15 Box jumps, 24/20″ 400m run Rest 5 Minutes then: 3 x ME toes to bar  Read more

This is a team workout with 3 or 4 people. You will use two bars (exactly) to each find a max ground to overhead. Most of you will do clean and jerks for this, but it is your choice. (snatches and thrusters are other common options; squat or power variations are all allowed) Both bars may be moving at the same time. After exactly 15 minutes, each team gets 1 rower and you will rotate to find the max calories in 10 minutes. You may row for as long as you wish, but you must row in the same order. Your total score is the total pounds from the ground to overhead plus calories rowed in 10 minutes. (e.g. 825 lbs + 160 = 985) In teams of 3 or 4: 15 minutes to establish a max ground to overhead then 10 minutes ME row (calories)Read more

A classic benchmark, Cindy is a great test of body-weight strength and metabolic conditioning. Scales for pull-ups may include using bands or doing ring rows, or you might want to do a harder pull-up progression and do rounds of 3/6/9 or 4/8/12. The idea of these progressions is to keep you moving as much as possible and not let muscle fatigue set in too quickly. “Cindy” AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squatsRead more

For strength, the snatch will start on the ground and you’ll receive it in a full squat and stand up. Then you’ll do 2 additional overhead squats. If you are newer to CrossFit or this lift, you may power snatch it and ride it down into your first OHS. The metcon should be treated as a quick burner – 30 reps of each, then 20, then 10, then time. Ring dip scales can be with feet on a box, or parallette dips. Strength Snatch + 2 OHS Conditioning For time: 30-20-10 KB swings, 55/35# Ring dips V-upsRead more