We last hit this complex back on October 12th, and its brutal. Try to beat your last weight by 2.5-5 pounds. For strength, do about 75% of your 1RM shoulder press. You’ll do 5 presses immediately into 10 push presses. Do sets about every 3 minutes (0:00, 3:00, 6:00, 9:00). For conditioning today, we’ve got...Read More
Work your mid-line today during the first part of class. In an untimed format complete 30 strict toes to bar in as few sets as possible. If you’re still progressing to a strict T2B, complete kipping toes to bar, knees to elbows, lying toes to bar, weighted sit-ups or other scales. Ask a coach to...Read More
A fun Sunday chipper today, guys. Start with some mobility and get loose, be ready for lots of wall balls today, try to complete big sets when you’re fresh. For Time 30 Wall Balls 25 Pull-ups 30 Wall Balls 25 Overhead Plate Lunges (45/25) 30 Wall Balls 25 Push Press 95/65 30 Wall Balls Read More
For strength today, hit 3 heavy sets of hang clean triples and record your heaviest. Focus on pulling under the bar and receiving in a nice vertical position. After that we’ll be hitting a 3 round Met-con, try to hit big sets on the dead lifts and scale ring dips to box versions or even...Read More
Lets take a run at an old Open WOD today guys. This is from 2011, and was a great test of lungs, skill and mobility. Split up into 2 heats so that we can use counters and keep true to the culture and standards of the CrossFit Open. Before you hit the Met-Con, take the...Read More
At CrossFit Thermal we try to keep the body and the mind guessing. That’s why we program our workouts using a constantly varied array of movements, time domains and skill progressions. At CrossFit’s inception, it was said that the main goal of Crossfit was to prepare its participants for the “unknown and the unknowable”. This...Read More
For strength today everyone will hit exactly 3 sets of 5 reps of the push jerk. Get in your warm-up sets, but once you declare your first working set, you have a total of 3 sets to find the heaviest set you can. Don’t game it today by “saving” your best set. Complete the work...Read More
Pause back squats are a great way to build core strength and explosiveness. Hit em today for 5 sets of 3! Met-con is a straight forward AMRAP, the workout has very low skill movements so put your head down and go all out. Strength Pause Back Squat 5×3 w/ 3 second pause use about 65-75%...Read More
Let’s get our engines primed and work some skill during the 10 minute EMOM that starts today’s class. For the handstand work, try working on handstand walks if you have them, if not spend some time upside down working on static holds or handstand push-up progressions. Ask a coach for exact numbers and scales if...Read More
For strength today, we’ll be testing our one rep max split jerks. Use the beginning of the strength portion to dial in your footwork and work on speed under the bar. The split jerk should be much more about driving under the bar quickly than pushing the bar overhead. Try your best to avoid pressing...Read More
