Every 90 Seconds for 5 sets complete the following complex from the rack. Hit 3 front squats , re rack and immediately hit 6 back squats. Aim to use the same weight across all sets unless you set up too light / too heavy. 3+6 Front Squat + Back Squat using 50% – 60% 1RM...Read More
In Teams of 3 Relay Style AMRAP in 20 Minutes 10/7 Calorie Assault Bike or 12/9 Calorie Row 8 Burpees 2 Thrusters* Rounds 1,2,3 = 115/75 Rounds 4,5,6 = 135/95 Additional Rounds 155/105Read More
AMRAP in 20 Minutes 5 Pull-ups 10 Push-ups 15 Air Squats To Start the WOD and Every 2 minutes Complete 2 Heavy Power Cleans (225/155) Scale as needed using 75% 1RMRead More
For Time 40 Alternating DB Snatches (50/35) Run 400M 40 Overhead Squats (115/75) Run 400M 40 DB Hang Clean and Jerks (50/35) (alt every 5) Row 40/30 Cal 40 Front Squats (115/75) Row 40/30 CalRead More
For Time 50 Double Unders 21 dead lifts (155/105) 21 Toes To Bar 50 Double Unders 15 Dead lifts 15 Toes to bar 50 Double Unders 9 Dead lifts 9 Toes to Bar Accessory 3 x 8 Barbell RolloutsRead More
For conditioning today, you’ll hit 4 sprint intervals recording your worst time for your score. Wall Ball shots must be unbroken – your set is over when you drop the ball or complete rep 15. This is done to ensure sprint intensity. If you can’t get through the set if 15, thats ok, get as...Read More
In your inbox today you’ll find a link to complete a survey for CrossFit Thermal, its only 4 questions but will be a big help if you can complete it. Here at Thermal we take our programming seriously, we aim to give our members amazing results and we want to know exactly what you want...Read More
“Smurf” For Time 8 power cleans (135/95) 200m run 26-Kettlebell Swings (53/35) 200m run 26-burpees 200m run 26 Handstand Push-ups 200m run 8 power cleans (135/95)Read More
