Start out by taking a few minutes to build to your needed overhead squat weight. You’ll be working with a partner for this strength EOMOTM (every other minute on the minute) so plan your plate loading accordingly.  If you don’t have a true or close to a true 1RM OHS to derive your percentage from, use a manageable load for 5×5. Strength EOMOTM x 10 Overhead Squat 5 x 5 using 70% 1RM Conditioning (cap 20 min) 6 Rounds for Time 12 Wall Balls 9 Pull-ups 6 Handstand Push-upsRead more

Strength Close Grip Bench Press 3,3,3,3,3 Conditioning 21-15-9 Hang Power Clean (115/75) Toes to BarRead more

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters. Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout. 10 rounds for time of: 9...Read more

Take 5 -10 minutes to practice double unders EMOM x 21 A. 8 Strict Pull-ups (Progressions) B. 12 Box Jump Overs (24/20) C. 12 Dumbell Snatches (50/35) 6L, 6R Cash Out: Tabata Low Plank :20 in low plank / :10 restRead more

Before starting Crossfit, Zack never thought of himself as an “athlete.” He didn’t grow up playing sports and was never focused on health and fitness. Through high school and college, he gradually put on weight and picked up other bad habits, including a pack-a-day smoking addiction. After college, he decided to make a change. “I didn’t want to be a person who came home from work and just plopped down in front of a TV,” he said. He cleaned up his diet and started working out — losing over 50 pounds in the process — but something didn’t feel right. “It was like I was on a hamster wheel, trying to keep going so that I wouldn’t slide backwards and re-gain weight, but also never really moving forward.” Almost four years ago, he jumped off the hamster wheel and into Crossfit. “I loved that it was about doing things, not...Read more