Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.He is survived by his wife, Lena; three younger brothers, Ryan, Daniel...Read More
CrossFit Thermal – Endurance Today’s work out is a twist from inside the gym – we will be doing tabata style 400’s. How is that even possible, you ask? Easy – here’s how it will work. We will run 400’s every 4 minutes so that there is a set work/rest period. If you run a...Read More
Today’s strength is meant to warm you up for the metcon. (Strength will not be scored in Wodify) Simply work up to a heavy 5 rep bench so that the metcon weight feels lighter. This should take no more than 10 minutes. There are 3 options to choose from: 135, 95, or 65 pound bars....Read More
For the complex, you will start in the hang position and receive it in a full snatch. Stand it up and do 2 overhead squats. You may either drop the bar or follow it down, but then do a full snatch. Find the heaviest weight possible for this complex. For the metcon, the thrusters must...Read More
Take 15-20 minutes to find a new 1RM clean. You may do a power or full clean Strength 1RM Clean Conditioning 5 rounds for time: 10 box jumps, 24/20″ 15 pull-ups 20 KB swings, 53/35#Read More
In Teams of 2 Alternate AMRAP in 15 minutes 5 Power Snatches (135/95) 30 Double unders Partner A completes all reps, then partner B completes all reps rest 5 minutes For Time As a Team Row 100 Calories every switch both partners must do 3 burpees Read More
For strength, work up to a heavy, but NOT max 3 rep back squat. The point is to make the metcon squats feel light. For those 135/95# squats, scale so you can pick the bar up from the ground and put it on your back. Can anybody keep the bar up for 3 minutes?? Rest...Read More
For skill work, alternate between handstand push-ups and rowing. Choose a number for both that allows you to do work for about 30-45 seconds. This will be unscored in Wodify. Most athletes should do the metcon as written. This is an AMRAP to see how far along you can get within 10 minutes. You may...Read More
Let’s work on mobility for the overhead squat for a bit during warm up. Then, setup a barbell so the weight is moderately heavy for the overhead squats. Take these from the ground and either power snatch or full snatch them. They should ideally be done in one set. AMRAP in 20 minutes: run 400m...Read More
Use the first 20 minutes of class to find a new 5 rep max deadlift. Make sure you tighten those lats up (pretend like you’re about to get tickled). The metcon is a couplet of burpees and muscle-ups. Scale muscle-ups based on what you need: those with good strength on pull-ups and dips should focus...Read More
