Big Happy 1st Birthday shout out to T-Man (Trevor L) For Strength today, we’ll be taking twenty minutes to find a 2 rep max push Press for the day. Pair up, use the racks and be careful not to jerk when the weight gets heavy. Conditioning today is split into 2 parts. The first part is an EMOM designed to prime you for part two but also adds some skill work with the muscle ups. After the EMOM take exactly 2 minutes rest then begin the 5 minute AMRAP minus the muscle ups, this section should be the sprint vs a jog during the EMOM.  Scale muscle ups to pull-ups / c2b pull-ups or even ring pull-ups.  Add push-ups if needed. Strength 2 RM Push Press 2,2,2,2,2 Conditioning Alternating EMOM for 9 minutes A) 10 Box Jump overs 24/20 B) 8 Shoulder to overhead (135/95) C) 6 Muscle Ups Rest...Read more

The snatch pull will help those who tend to bend their arms early in the snatch. Begin the snatch from the ground and move through the second pull – you’ll shrug, but keep your arms straight. They may bend slightly due to the upward trajectory of the bar, but you should not bend them on purpose. Reset on the ground and then do a power snatch. For the Tabatas, score them in a traditional way – your lowest number of any round is your number. So for Apollo Ono’s, if you do 12, 12, 10, 11, 10, 9, 10, 10 – your score is 9. For the Apollo Ono’s, “Rx” will be 4 feet (width of a mat) where your foot lands on or outside of the line and your inside hand touches down. Going one direction counts as one (so left, right is 2) Strength Snatch pull + power...Read more

CrossFit Thermal – CrossFit “The snatch pull will help those who tend to bend their arms early in the snatch. Begin the snatch from the ground and move through the second pull – you’ll shrug, but keep your arms straight. They may bend slightly due to the upward trajectory of the bar, but you should not bend them on purpose. Reset on the ground and then do a power snatch. For the Tabatas, score them in a traditional way – your lowest number of any round is your number. So for Apollo Ono’s, if you do 12, 12, 10, 11, 10, 9, 10, 10 – your score is 9. For the Apollo Ono’s, “”Rx”” will be 4 feet (width of a mat) where your foot lands on or outside of the line and your inside hand touches down. Going one direction counts as one (so left, right is 2)” Snatch...Read more

8:00 – Country Club – Don’t Forget!!! Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. You can choose to do this solo (as intended) or with a partner. If you choose a partner, the runs must be done together, and the rest of the work must be synchronized with both athletes working together. If you do it with a partner, try to use the same weight for the thrusters if you can. (not absolutely required) Athlete’s choice whether to do this solo or with a partner. “Daniel” For time: 50 pull-ups 400m run 21 thrusters, 95/65# 800m run 21 thrusters, 95/65# 400m run 50 pull-ups  Read more

Spend 20 minutes finding a 5 rep back squat – the caveat is that you must pause in the bottom position for 3 seconds. The 3 seconds begins once you reach the bottom of the squat and should be a full 3 seconds (“1 Mississippi, 2 Mississippi, 3 Mississippi” not “1,2,3”) Partners can also watch the clock to tell you when to come up. For the conditioning, you’ll do 5 clean and jerks as many Toes to Bar as you can in the remaining time. Your score is total amount of toes to bar.  Use a C/J weight that is moderate, but you can string together smoothly.  Scale T2B to knees to elbows, v-ups or sit-ups. Strength Take 20 minutes to build up to a heavy 5 rep pause back squat Conditioning 5 rounds of 1 min. work, 1 min. rest: 5 clean and jerks (135/95) ME Toes to BarRead more