As much fun as it can be to go heavy each week, its not always conducive to improving. Today we have positional work based on our 1RM percentages. Starting from the ground, pull to the knee and pause “one one thousand, two one thousand”, then pull to mid thigh with shoulders still over the bar “one one thousand, two one thousand” GO!! complete the 3rd pull landing in the squat and stand right up. Drop and repeat for a double on each set. After 3 doubles at lighter weights, you’ll hit 3 sets at 65% for a total of 6 doubles. Rest about 2 minutes between sets. “Titan Phase 3 Day 9 Clean Work (20 minutes) 2 Pause Clean 50% x 2 55% x 2 60% x 2 65% x 2 x 3 4 Rounds for Time 5 Power Cleans (155/105) 6 Bar Facing Burpees 30 Air SquatsRead more

Strength Front Squat  5,5,5 Conditioning AMRAP in 14 minutes 12 Wall Ball Shots (20/14) 12 Toes To Bar 12 Push-upsRead more

Happy Veterans Day  U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. “Wittman” 7 Rounds For Time 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20)Read more

For strength today we’ll be working on some barbell cycling. Working from the ground, clean the bar into position and hit 10 shoulder to overhead reps. Immediately back rack and go for 10 alternating lunges. Athletes may choose their own weight but must aim for intensity. Think about a weight that would have you meeting the struggle bus each set around rep 7 or 8. Strength Barbell Cycling Every 3 minutes for 4 sets 10 Shoulder to Overhead 10 Back Rack Lunges Conditioning 21-18-15-12-9-6-3 Overhead Squats (95/65) Dumbbell Snatch (50/35)Read more

Take some time to build to a heavy thruster today, with only 15 minutes don’t go crazy. We want to hit some strength here, yes, but we want to dial in for our met-con. Our Met-con today comes from Pat Sherwood’s laboratory and is one of CrossFit Linchpins “Tests” We’ll treat today like game day and use counters for this WOD (two heats). Aim to complete the thrusters in no more than 2 quick sets. C2B Pull-ups should also be scaled as needed to maintain intensity. – This is a sprint workout, max effort 10 minute hard cap for today. Strength 0-15:00 Find a heavy 1 Rep Thruster from the Rack CrossFit LinchPin Test 4 2 Rounds for Time 18/14 Calorie Row 15 Thrusters (95/65) 12 Chest To Bar Pull-upsRead more