Month: July 2015


For today’s workout you’ll team up in 3’s. Partner A will start with a 1500m row. While they’re rowing, Partner B will do Couplet 1 and Partner C will do Couplet 2. While the rowing goes on, Partners B and C may switch off as they choose (or not), but both Couplets must be done. Once Partner A finishes the row, they start on a couplet as Partner B starts a 1500m row. Continue in this fashion until Partner C rows 1500m. Your score is the total amount of rounds from the couplets.

In teams of 3 for total rounds:
Row 1500m

Couplet 1:
30 double unders
15 burpees

Couplet 2:
10 Sit-ups
10 medball cleans


Power clean weight should be moderately heavy, around 65% of your 1RM. You don’t have to string all of them, but you shouldn’t need extreme effort for them either. Singles are fine as long as there is little rest between reps. Scale the toes to bar to knee raises if you have active lats, otherwise scale to V-ups.

5 rounds for time:

400m run
10 power cleans, 155/105#
10 toes to bar


For strength, find two heavy sets of five push presses, then two heavy sets of three reps. Record your three rep weight (it may be a max or just go for a heavy three).
The AMRAP is an escalating ladder for thrusters, but the muscle-ups remain constant. Scale muscle-ups to 4 pull-ups and 4 dips (pull-ups may be done on rings or bar and dips may be done on rings, boxes, or parallettes).


Push Press
5, 5, 3, 3


AMRAP in 9 minutes:
1 thruster, 95/65#
2 muscle-ups
2 thrusters
2 muscle-ups
3 thrusters
2 muscle-ups
4, 2…5, 2…6,2….etc.


Take your time warming up, mobilizing, and working your way up to a new 1RM snatch. If you typically power snatch more than you snatch (full), find your 1RM for both and make a note in Wodify. For new athletes, you may want to start with a hang power snatch and work your way through to a hang power snatch + OHS, then to a hang snatch, etc.

Take the entire class time to find your:

1 RM Snatch


Congrats to Matt C – the July Member of the Month!!!

Over the past five years, I’ve been digging myself out of a hole I got myself into from poor diet and exercise back in my college and early working years (I used to be 50 pounds heavier back in the day, yikes). Before I joined CF Thermal last winter, I was constantly searching for an exercise routine that would keep my interest and motivation up. Running and working out in my house or an LA Fitness would only go so far and I would have to drag myself to exercise daily. Doing these things would only allow me to “check off the box” and convince myself that I worked out without really reaping any significant benefits. Since joining Thermal last winter, I’ve met so many great people and no longer look at exercising after work as a chore, but a part of my day I look forward to. I’ve done things here at Thermal that I couldn’t imagine myself doing two years ago. I can’t thank all of the coaches enough for always pushing me and helping me get the most out of each class. The community here is so awesome and welcoming and has made my first Crossfit experience great. I recently hit a 205# PR on my clean and jerk and am still working on getting my kipping pull-ups (I know, they’re terrible) down to get me closer to that muscle up! I also had my fastest Broad Street Run time this spring without even training for it, just did the daily WODs!

AMRAP in 20 mins:
8 pull-ups
12 deadlifts, 155/105#
13 KB swings, 53/35#
28 double unders

Throwdown – WOD Annoucement

On Thursday night at 7:30 2 teams will meet head to head in an epic Throwdown at CrossFit Thermal.  Here is their challenge:

For Time


10 rounds of:
12 deadlifts (115/75)
9 hang power cleans
6 push jerks (we will allow shoulder to overhead)

Teams will work in pairs consisting of two guys and two girls. Each pair must complete a total of 10 rounds (5 rounds each). Partners must switch after 1 round (1 round = 12, 9 and 6 reps).

Teams will get 2 barbells and 2 judges. Men and women will work at the same time, completing 1 round of DT before switching with their partner.

12 minute time cap.
Score is time completed (time for the men + time for the women). Any remaining reps will add 1 second per rep.

After Team DT – times will be converted to seconds and teams will have a chance at a second quick WOD to lower their DT times into an overal event score.

After a 5 minute rest

AMRAP in 2 minutes

Athlete 1 – max air squats (3:1)

Athlete 2 – max single unders (10:1)

Athlete 3 – max burpees (1:1)

Athlete 4 max KB swings (35/55) (2:1)

The team with the lowest combined total after the 2 events will be declared the Throwdown winner!!!!


For strength, warm up to a heavy weight for front squats and use that same weight for all sets.  For perfect push-ups, find a progression where you can maintain a perfectly plank body – to scale this you may need to use a box or bench to elevate your upper body.  For the metcon, you’ll row 1k then do 3 rounds of 10 push presses and 10 front rack lunges.  The goal is to row at an intensity so that you can come off and start your push presses right away.


Alternating EMOM for 5 rounds:

1) 5 heavy front squats

2) 10 perfect push-ups


For time:

1k row, then 3 rounds of:

10 push presses (115/75)

10 front rack lunges (5L/5R 115/75)


Strength today is bench press – do sets of 10 and move up in weight each time. Be careful though, high rep bench can mean upper body fatigue quicker than you might think.
The metcon is for time – you’ll do 10 KB swings, then 10 knees-to-elbows, 9 KB swings and 9 knees-to-elbows, etc. down to 1 KB swing and 1 knees-to-elbow.


Bench Press


For time:
KB swings, 53/35#


Pair up and get ready for some fun. For the rope climbs, thrusters, and burpees, only one person works at a time. For the tire flips, you may either flip it back and forth to each other or both flip it from the same side.
You will work for 45 seconds at each station and have 15 seconds to transition. Your score is total reps across all movements. You may scale rope climbs to 3 rope pulls, but 3 rope pulls will equal 1 rep.

In teams of 2, ME at each station (3 rounds, :45 work, :15 transition):
Tire flips
Rope climbs
Thrusters, 135/95#
Burpees over bar


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