Lets hit some heavy weight with a partner today guys. It should be fun to see what we can do with this clean work. Once that’s done we’ve got a partner WOD similar to DT but again with a cardio addition. In Teams of 2 working with one bar Warm-up then take exactly 15 minutes to find your heaviest hang power clean 10 Rounds for Time – You go I go format 10 Hang Power Cleans (115/75) 10 Dead lifts (same bar) 10 Burpees over the bar Sprint 50MRead more

Friday Chipper today guys, lets get a long sustained effort while moving quickly between moves. Choose a load that allows for unbroken reps on the barbell pieces. You’ll be alternating Right / Left for every rep on the lunges and the DB snatches. Add one second to your time for every rep you leave on the table at the 30 minute cap. 7 rounds for time 12 Front Rack Lunges (95/65) 12 Shoulder to overhead (95/65) 8 Toes to Bar 8 Push-ups 6 DB Snatches (50/35) (3L/3R) 6 Sit-ups Time Cap 30 minutesRead more

Three options for today’s OHS work, if you’ve been moving well and hit your 1RM last week follow training for “A”. If you missed last week but have a solid OHS, go for “B”. If still working on ROM and technique, treat C as an EMOM rotating through three pieces for 12-18 minutes depending on ability. Overhead Squat A. Build to a heavy triple then back off and complete 2 sets of 3 at 80% of your heavy 3 for the day. B. If proficient take a 1RM test C. Drills 1. Overhead Squat Hold with PVC :30/:30 2. Barbell OHS to max safe depth 3. Wall Squats x 10 Conditioning For Time 21-15-9 Burpee Box Jump Overs (24/20) Thrusters (45/33)Read more

  Some of us at Thermal are what’s known as “OG” CrossFitters, meaning that we’ve been doing this stuff since 2010 or 2011, not sure many of us go back much further.  In the early days, there was no WODIFY, and when you were done a workout, you had to yell “TIME” to let the coach know that you were done and your workout time could be recorded on the whiteboard.  With WODIFY, and similar platforms making their way into our gyms, this is no longer necessary and athletes are responsible for capturing their own times after a workout.  This is a great benefit because coaches can coach for the entire class and not worry about administrative tasks such as writing on the board and constantly listening for “time” to be yelled. That being said there was more to yelling “time” than that.  It was done as an exclamation, a...Read more

We need a nice long workout after 2 short ones and many of you having a day off in there for the Fourth of July. I saw this on a friends FB post and thought that Thermal would like to give it a try. This HERO WOD is well timed too, why not continue chants for #merica and honor this soldier today? Be smart about scaling HSPU – they will get tough, don’t be afraid to go with regular push-ups or 1 HSPU rep in order to stay within the time allotted and maintain intensity.  Or even do “Half Holleyman” “Holleyman” 30 rounds for time 5 Wall Ball Shots (20/14) 3 Handstand Push-ups 1 Power Clean 225/155 Time Cap 37 minutesRead more