7/1/2017

Take on this workout borrowed from CrossFit Linchpin solo or with a partner. Scale rope climbs to body weight rope pulls or strict ring pull-ups to switch it up!

CROSSFIT LINCHPIN TEST 12

For time:

400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

6/30/2017

Start the workout with a 50 calorie buy in then move through this 3 round burner. Scale pull-ups to jumping pull-ups or reduced volume to keep up the intensity. After clean up, recover then go all out for 1 minute on the bike!

For Time

50 Calorie Row

Then 3 rounds of
30 Box Jump Overs (24/20)
20 Kettlebell Swings (53/35)
20 Pull-ups

cash out
AMRAP in 1 minute
ME Calorie Assault Bike

 

CrossFit Thermal’s Referral Program

We’re super excited to roll out this program guys, please take a moment to check out the details.

As most of you know our community grows largely as a result your referrals and we can’t thank you enough for telling your friends about the magic we’ve got going on here.  Starting this month if you’ve brought a friend in to check us out (excluding friends and family days) you’ve got something coming your way.  You’ll earn WODIFY credits for turning people onto the gym, these credits can be used to buy tee shirts, supplements and your favorite recovery drinks!  Additionally when your friend reaches his or her 6 month anniversary, you get a FREE MONTH’s MEMBERSHIP.

Start Date:  6/1/2017

Program Details:

  • $25 Credit when you introduce someone to CFT as a potential member (no drop ins)
    • Limit of 2 credits per person per year.
    • HOWEVER- 1 Credit resets immediately if anyone you introduce becomes a member
  • Free One Month Credit as soon as anyone you introduce is a member for 6 months
    • Credits are applied at YOUR Rate.
      • If you have a monthly membership, your next month is free.
      • If you have a multiple month membership, a credit equal to one month will be applied to your account.
    • You can use this for your next renewal or for other items through Wodify.

6/29/2017

Yesterday we did some squats cleans, but today’s test is more about overhead and mid-line stability than simply leg strength. For those proficient, we’ll be taking a 1RM today from the rack. If you’re brand new to this movement, we’ll have some drills laid out for you to improve your positioning and mobility in this movement. Some of you will be in between and need to work with weight but at sub-maximal loads.

1 RM Overhead Squats
or
Light weight sets
or OHS Drills / Max OHS Hold
*depending on ability

Conditioning

4 Rounds for Time

10 hang Power Snatches (75/55)
10 Bar Facing Burpees
20 Sit-ups

10 minute cap

add all reps owed to the minute cap in seconds as your time

6/28/2017

Classic Format today guys, focus on pulling under and getting in the hole on the squat cleans. For toes to bar stay tight and connect some reps!

After the WOD we’re going to cool off then, hit some accessory work to get stronger on 2 movements that we don’t see often.

For Time

21-15-9

Squat Cleans (135/95)
Toes to Bar

Accessory – Not For Time

5 sets 

Strict Ring Dips (5-10)
*depending on ability

L-Sit Holds :10 to :60
*depending on ability

4th of July Friends and Family

Our next friends and family WOD will be Tuesday July 4th at 10:00am!  Feel free to bring anyone who is interested in trying CrossFit or even any out of town friends that you have visiting.

Schedule for the day:

9:00am – doors open

10:00am – House WOD – this year we’ll be hitting a benchmark – “Helen”, with no one in the parking lot let’s design a new 400M run so that those times are legit!!!

11:00am BBQ starts and Open gym will begin

12:30pm – close for the day

6/27/2017

Let’s open up those lungs today with a burner! We have 4 mini couplets here each with either running or double unders involved. Make sure your lower extremities are mobilized and attack!! Scale double unders to a manageable rep count aiming to be on and off in under two minutes. Use progressions on the HSPU and GET BETTER at them!

For Time

Run 200 M
20 Handstand Push-ups

50 Double Unders
30 Kettlebell Swings (53/35)

Run 200 M
40 Wall Balls (20/14)

50 Double Unders
50 Push Press (95/65)

6/26/2017

Today we start down the road to improve our dead lift volume. These are huge sets guys, so take some time to warm-up with lighter weights and get your self under control. Once you get started be sure to take about 3-5 minutes of rest between sets. For our met-con today we’re keeping it simple, move fast for 10 minutes being true to some basic movements. Enjoy this shortened version of the popular benchmark WOD “Cindy”

*Note – your set is over if you lose your mid-line (round back), back each other up on this guys, its about safety.

“Titan Phase 2 “
Week 2
Dead lift
1 x 20 @ 40% of 5RM
1 x 20 @ 45%
1 x 20 @ 50%”

Conditioning

“Half Cindy”

AMRAP in 10 minutes

5 Pull-ups
10 push-ups
15 squats

6/25/2017

Keeping with our trend of “no score Sunday” we’ve got a long EMOM today designed for you to simply do work. No tracking results today, just get better at rope climbs, move some heavy weight and get your cardio fix with burpee box jump overs.

For the burpee box jump overs go for max reps in :40, do your best but don’t focus on a set number of reps.

EMOM x 30

A. Rope Climb 1-2 or practice
B. Barbell Complex
Power Clean + Front Squat + Thruster
(185/125)
C. Burpee Box Jump Overs (24/20) x :40

6/24/2017 – Partner Saturday!

At the call of 3,2,1 GO, athlete 1 will run through all movements, then upon returning from the 50 meter sprint, athlete 2 will do the same. Teammates will alternate in this fashion until 20 rounds are complete or until the 35 minute cap is up.

* coaches -50M will be considered out to the right to normal cone placement then back inside.

In Teams of 2
using “You Go, I Go” Format

20 Rounds for time (10 each)

10 Wall Balls (20/14)
10 Overhead Plate Lunges (45/25)
10 Pull-ups
50M Run

cap 35 minutes