Batman, Batgirl and Robin!!!
5, 5, 5
Walking lunges (each leg = 1)
Alternating for 5 rounds (untimed):
a.) 3 OHS with 4 second pause in bottom (use partner to time) increase weight each time
b.) 10 barbell roll outs
AMRAP in 12 Minutes
12 Kettlebell Swings (55/35)
Its time to get those CrossFit Thermal hoodies on the way, thank you to those who have place the order already. We’ll be finalizing and placing the order for next Tuesday, so if you want in, come by and select your size and make a payment of $35. We can take cash, card or we can charge your account. We also just received some samples of the sizes, so if you’d like to try one on, just ask next time you’re at the box.
3×5 Press, add 2.5-5# to last week’s press
2 Rounds For Reps 1:00 / :30 work/rest
ME Wall Balls (20/14)
ME Box Jumps (24/20)
ME Calorie Row
*after 1 minute of work rest for :30. Complete the 4 movements twice, sum of total reps equals your result.
Obviously we show up to CrossFit Thermal, to train. But if we can have a little fun while we’re doing it, that’s even better right? This Friday for Halloween, we invite everyone to show up in costume! It doesn’t have to be crazy, maybe just something clever or funny if you have it on hand. We’ll take some pics of anyone who participates and it’ll be a great way to start off the weekend!
Just as a reminder this Saturday’s competition, at CrossFit Proven starts at 9:00. Come out and support the 2 Thermal teams throwing down to represent our gym. Come for some, or all of the day, so you can show your support and have some fun!
*see picture for an explanation of percentages. We want to add about 2-4% to the bar from last week. Find your 1RM on the left and move over to the highlight in that row. That is about how much you should add to the bar. A way to “feel” it out is the bar speed. If your bar speed slows down significantly, make the increments smaller. For instance, even though a 175# 1RM calls for adding 5# from last week’s 3×5 at 131.25#, if my bar speed is slow, I should only add 2.5# this week. Conversely, if you’re feeling great, or on the cusp, you may want to add a bit more. Just realize that in future weeks, you may need to add less than usual. If your 1RM is less than 100#, then add 2.5# even though it technically does not fit the formula.
3×5 Bench Press, add 2.5-10# from last week*
Power snatch, 115/75
Toes to bar
The new site appears to be up and running guys. Be sure to check the blog every evening for results on the days WOD, as well as news and events. Feel free to leave comments and replies below.
Take 20 Minutes to find your 1 Rep max Back Squat
3 Intervals each for time
20 Front Squats (95/65)
ME Pull-ups (1 set)
*Immediately after the row, begin your front squats from the ground. Then complete 1 set of pull-ups. Pull-ups should be the biggest set you can do unbroken, without losing form. Recover between each round
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