Each segment of the workout starts with 50 double unders, after that is complete you have ring dips, burpees over the bar and front squats to tackle. Each portion of the workout has a decreasing number of rounds to be done after the double unders – 3 rounds then 2 and 1 respectively. Use time...Read More
For the 20 minute AMRAP, partner up and alternate reps however you want. Each movement will have one athlete working through reps at a time. The other partner will be holding a static component listed in parenthesis. Reps can only be done while the 2nd partner is in the hold position. Finish up today with...Read More
It seems like Mark and Kelsey definitely started a trend around here. Is there something in the water up in New England or what? It was a sad day at Thermal when Mark and Kelsey left, they hadn’t been around us all that long, but they made a huge impact on our community while...Read More
Today will start with some heavy overhead work, you’ll hit a heavy push jerk + split jerk. If you max out early, take 85% of what you hit for the day and complete 3 more sets of the complex to build strength. The met-con is 4 rounds for time today, shoulder to overhead weight should...Read More
Let’s start off today with some capacity work, sprint through your calories on the bike or rower, then without resting jump up and hit a max set of pull-ups. You’ll do this for 5 sets, resting as needed between rounds. While resting; pull out weights and bars for part two of today’s WOD. Do not...Read More
For the back squats there is a range for prescribed weight. For most of us 60% is good, if you have a heavy back squat 1RM, approaching or over 2x body weight, you’ll be better using the 50%. You’ll be pairing the squat on alternating minutes with clapping push-ups x 12. This of course is...Read More
Ryan has been involved with crossfit since 2012. His first passion from grade school was basketball and played competitively through high school. After college, Ryan took up running long distance to stay competitive and healthy but felt like he needed more of a challenge. Crossfit started to become popular locally and in 2012 he bought...Read More
Increase weight when form is good across 5 sets of close grip bench today. For the met-con consider lowering the rep count for the HSPU to maintain intensity but still get to work on this pesky movement. For the weighted sit-ups, you may choose your implement – ** Implements must be held at chest level...Read More
We’ve got a long AMRAP today, start out today by working on and setting up your pull-up progressions. In addition to that warm-up and prep your front squat (these come from the ground today. At the end of the WOD partner up and alternate for 3 sets of 15 leg tosses! AMRAP in 20 minutes...Read More
