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

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