For today’s WOD, the deadlift weight should be heavy, but not to the point of a rounded backs. For weighted pull-ups, put your foot through a kettlebell and grab a bar just in your reach (put a KB on a box to start if you need to). Scale this as needed with lighter KBs, or some version of a strict pull-up. Any grip will suffice. Lunges are two each leg, try to land and immediately go up into your next split lunge. Although this is “for time” you should move methodically and smoothly through the movements. 20 rounds for time: 1 deadlift, 315/215# 2 weighted pull-ups, 55/35# 3 burpees 4 jumping lunges    Read more

Take about 20-25 minutes to establish a max front squat – this should be a true max for the day, so failing at some point is expected. This will be taken out of the rack. The AMRAP is a test of gymnastics and jump rope skill – with the exception of brand new people, you must do double unders. If you truly only have a few, a possible scale would be 5/10/15/20/25, etc. for the double unders. instead of handstand walks, you may do 3 wall walks per round. Strength 1 RM Front Squat Conditioning AMRAP in 8 minutes: 10m handstand walk 10 double unders 10m handstand walk 20 double unders 10m handstand walk 30 double unders 10m handstand walk 40 double unders 10, 50…10, 60…etc.Read more

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