For strength today, build up to a heavy but not maximal 5 rep dead lift. You should spend at least 2 sets with moderate weight warming up. Strength Dead lift 5,5,5 Conditioning 3 Rounds For Time 10 Burpee Pull-ups 20 Wall Balls 30 Walking Lunge Steps Read More
The Turkish Get-Up (TGU) is a great movement for shoulder stability and strength. Although we traditionally use KB’s for this, you may also use dumbbells or barbells. The metcon should be fairly fast, but it’s not expected that you string all 21 to start. We will work plenty of mobility prior to the workout so...Read More
For today’s workout you’ll team up in 3’s. Partner A will start with a 1500m row. While they’re rowing, Partner B will do Couplet 1 and Partner C will do Couplet 2. While the rowing goes on, Partners B and C may switch off as they choose (or not), but both Couplets must be done....Read More
Power clean weight should be moderately heavy, around 65% of your 1RM. You don’t have to string all of them, but you shouldn’t need extreme effort for them either. Singles are fine as long as there is little rest between reps. Scale the toes to bar to knee raises if you have active lats, otherwise...Read More
For strength, find two heavy sets of five push presses, then two heavy sets of three reps. Record your three rep weight (it may be a max or just go for a heavy three). The AMRAP is an escalating ladder for thrusters, but the muscle-ups remain constant. Scale muscle-ups to 4 pull-ups and 4 dips...Read More
Take your time warming up, mobilizing, and working your way up to a new 1RM snatch. If you typically power snatch more than you snatch (full), find your 1RM for both and make a note in Wodify. For new athletes, you may want to start with a hang power snatch and work your way through...Read More
Congrats to Matt C – the July Member of the Month!!! Over the past five years, I’ve been digging myself out of a hole I got myself into from poor diet and exercise back in my college and early working years (I used to be 50 pounds heavier back in the day, yikes). Before I...Read More
On Thursday night at 7:30 2 teams will meet head to head in an epic Throwdown at CrossFit Thermal. Here is their challenge: For Time “TEAM DT” 10 rounds of: 12 deadlifts (115/75) 9 hang power cleans 6 push jerks (we will allow shoulder to overhead) Teams will work in pairs consisting of two guys...Read More
For strength, warm up to a heavy weight for front squats and use that same weight for all sets. For perfect push-ups, find a progression where you can maintain a perfectly plank body – to scale this you may need to use a box or bench to elevate your upper body. For the metcon, you’ll...Read More
Strength today is bench press – do sets of 10 and move up in weight each time. Be careful though, high rep bench can mean upper body fatigue quicker than you might think. The metcon is for time – you’ll do 10 KB swings, then 10 knees-to-elbows, 9 KB swings and 9 knees-to-elbows, etc. down...Read More
