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Working with a partner or solo, you’ll complete one set of 8 back squats every 90 seconds for 5 sets. Use 50% 1RM for those with “heavy back squats” new athletes or lower 1RMs can go 55-60%.

For conditioning today, lets work on some “griptastic” capacity work. Turn off your the part of your brain that tells you to drop the bar and HANG ON!!!!


Back Squat x 8


For Time
50 Hang Power Cleans (135/95)
*every break 10 burpees
50 Dead lifts (135/95)
*every break 20 air squats


Lets up the ante today – after 3 straight weeks of pull-up practice can we get a couple first time bar muscle ups? No problem if not – we’ve got some drills and a great workout in store today.

For our Met-con today lets take a run at an old Open workout! 16.3 is a tough sprint couplet of power snatches and bar muscle ups. While for many of us bar muscle ups are out of reach, we will scale to C2B Pull-ups or Pull-ups as needed.

Bar Muscle Up Practice
A. Standing Drill x 3×5
B. JMU Drill x 3×3

Reebok CrossFit Games Open

AMRAP in 7 Minutes
10 Power Snatches (75/55)
3 Bar Muscle Ups


AMRAP in 20 Minutes

Run 200M
8 Toes to Bar
8 Front Squats (95/65)
8 Box Jumps (24/20


Start out with some heavy thrusters from the rack today – build to a heavy double.

For conditioning break up into teams of 2 and alternate between barbell work and rowing. Each time an athlete completes 3 rounds of the barbell work switch movements. Your score is your total number of calories in 12 minutes.


Take 15 minutes to build to a heavy 2 rep thruster from the rack.


In teams of 2
AMRAP in 12 Minutes

Partner A. Row for Calories
Partner B
3 rounds of
5 Hang Power Cleans (135/95)
10 Dead lifts


Jaime Sobolewski


Jamie has been in the fitness and wellness industry for over fifteen years. Her first job was as a gym front desk attendant when she was just 13 years old. Ever since then she has been immersed in the fitness industry one way or another from teaching spin or group exercise classes to hosting sports nutrition seminars and training personal clients. In the last decade Jamie has worked as a personal trainer, nutritionist, and group exercise instructor throughout California, North Carolina, New York, Pennsylvania and New Jersey. Her clients span across many different ages and fitness levels, including geriatrics, postpartum, and high school athletes. In addition to her CrossFit Level 1 Certification Jamie holds the NSCA Certified Strength Conditioning Specialist (CSCS) Certification and is a certified Clinical Nutritionist.

Jamie grew up playing almost every sport and was recruited by multiple Division One colleges for both track and soccer. She chose to run track (400m, 800m) at Wake Forest University in North Carolina. An ACL tear ended her collegiate career but Jamie went on to graduate with her Bachelor of Science in Health and Exercise Science. Jamie’s keen interest in nutrition caused her to continue her education and get her Master of Science in Clinical Nutrition from University of Bridgeport.

To combine her passion for nutrition and fitness Jamie competed in bodybuilding shows for four years obtaining her Professional Athlete Status in three drug-tested organizations (WNBF, IFPA, PNBA). However, Jamie missed training for athletic performance so she decided to try CrossFit after relocating to Conshohocken, PA. Her original plan was to only do CrossFit 2-3x a week to supplement her regular gym training. However, that idea lasted less than two weeks before Jamie cancelled all of her gym memberships and became a regular at Thermal. Jamie competes in local competitions and is a member of the Thermal Wodapalooza Elite division team. She loves the physical and mental challenges CrossFit presents as well as the countless opportunities for self-improvement. But most of all she enjoys the community, the endless training partners and wishes she started CrossFit sooner!

If Jamie is not at Thermal riding the assault bike or listening to club music she is working as a Wellness Manager for a digital software company helping millions of online users to engage in a healthier lifestyle. She loves helping others live a healthy holistic life balancing fitness, nutrition, sleep and stress.


“Filthy Ass Fifty”

For Time

50 Calorie Row (50/40)
50 Overhead Squats (45/33)
50 Bar Facing Burpees over empty bar
50 Pull-ups
50 Strict Press (45/33)
50 Toes Through Rings

time cap 30 minutes


Today starts with pairing kipping HSPU with some front squat work. Keep the weight moderate so that you can focus on the gymnastic element but still hit some strength work on the off minutes.

Scale HSPU using skill transfer exercises and positional work upside where possible

EMOM x 10

A. Front Squat x 5 @70%
B. Kipping HSPU x 10


AMRAP in 12 Minutes

12 Push-Jerks (155/105)
8 Burpee Box Jump Overs (24/20)


Lets get right after some interval work today guys, basic movements today so we should get in and start quick. Record your slowest time, aiming to go unbroken on KBS and Wall Ball shots.

For accessory work, experiment and work with a coach to find the right loading for these movements. This is accessory work designed to help with our pulling and core strength – make it count!!

4 Intervals Each for Time

Row 250/200
10 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)

rest as needed between each

Accessory Work

EMOM x 8

A. 20 Russian Twists (weighted or unweighted)
B. 8 Bent Over Rows (DB or BB)



2 Rep Hang Squat Clean

Take 15 minutes to establish a heavy


For Time

Power Snatch (115/75)
Toes to Bar

*50 double unders between rounds and to finish

*cap 12 minutes


Building on what we did last Monday, vertical pulling strength and capacity is the goal. Revisit the pull-up hierarchy from last weeks post if you need help on deciding what movement to do for the EMOM.



EMOM x 15

A. 5-7 Strict Chest To Bar Pull-ups
B. Barbell Overhead Carry x 2
C. :45 Weighted Plank

AMRAP In 10 minutes

10 Dead lifts (135/95)
10 Burpees Over Bar
10 Clean and Jerks (135/95)
40 Air Squats


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