Month: February 2017






For time

4 Rounds of

8 Power Cleans (135/95)

20 Push-ups

30 Air Squats


For each interval you will need to complete a total of 30 reps.

For the first :60 gain as many calories as possible on the rower, once :60 are up, you must move directly to power snatches and complete your remaining reps. for example if in :60 you complete 18 calories, you “owe” 12 power snatches. Once your 30th rep is complete record your time for that round. At the end of 5 rounds record your slowest total time (row + snatches).

5 Intervals for 30 reps
:60 Cal Row + Power Snatches (115/75)

Cash Out

AMRAP in :90



Start off today with a 1 rep max dead lift – just kidding (ahhhhh my back).

Start off today with some moderate sets of front squats for volume.  For heavy front squaters, use 60% for all sets, newer lifters will be good up to 70%.  Our Met-con today is 16 minutes of work, scale so that you can complete the shoulder to overhead work unbroken for most rounds.


Front Squat

6-6-6-6 using about 60% 1RM


AMRAP in 16 minutes

25 double unders

10 Shoulder to Overhead (115/75)

20 Wall Balls (20/14)



Bench Press



For Time

4 Rounds

200 M Run

7 Toes to bar

9 Push-ups

11 Air squats

2/25/2017 CrossFit Open 17.1

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs


Shortened Friday workout notes due to to “2017 Open Season”

Find a heavy 3 rep back squat and complete 4 sets across (use the same weight).


Back Squat



4 Rounds for Time

25 Push-ups

15 Pull-ups

25 Sit-ups

15 Cal – Bike / Row


Hey guys please read:

Open Athletes – Please Read

I'm in the Open, but I can't make Saturday

Use the alternating EMOM to practice two movements that we’re bound to see in the Open. Choose to do 40, 30 or 30 seconds of double under work. Pair that with chest to bar pull-up practice or scales. No set number of reps, just work on progressing the movement.

For the met-con dead lifts should be light / moderate, and plate lunges are in place, with each leg counting as one rep.

Alternating EMOM x 8

A. Double Unders (40,30 or :30)
B. C2B Practice

For Time

Dead lift (185/125)
Toes to Bar
Overhead Plate lunge (45/25)

I'm in the Open, but I can't make Saturday

Here at CrossFit Thermal, we host the Open on Saturday mornings, that’s where the magic is for us.  We understand that not everyone will be able to make it on Saturday’s, life takes over on weekends, we get that, and we want to accommodate everyone.  If you want to do the Open on a day other than Saturday, please read these guidelines.

Thank you

  1.  You have to be registered for the Open and on Thermal’s team.  We’re not going to make accommodations for someone that didn’t want to register, or for someone from another gym.
  2. It’s your responsibility to find a judge and verify that they can count for you.  Don’t ask someone who just joined or your girlfriend / boyfriend etc… verify with the coach that your judge is fit to count for you.
  3.  In addition to having a judge / counter, someone that has passed the judges course must be present in the gym when you complete your workout.  As of right now these people are, Vin, Megs , Jeff and Cindy Handler.  If those people aren’t present then your workout may not be validated.  Double check with the coach.
  4. Everyday except Saturday is business as usual.  This means that classes will be running on a regular schedule.  If you are doing the Open during class times – you are a guest, stay out of the way of the regular class and allow the coach to do his or her job with the athletes in class.  You might not get your favorite spot, or set of rings etc, just try not to disrupt the flow of class.
  5. Get a score card, and fill it out completely – have your judge sign it and leave the top portion on the table at the front of the gym..
  6. Go to and submit your score.

Open Athletes – Please Read

Guys, when you sign up for the Open, you have to join the team “CrossFit Thermal”

Go into your profile and edit where it says “team” and select CrossFit Thermal

You may have to do this for the “affiliate” as well.



Thanks to Pat Sherwood and CF Linchpin for this WOD.

A Workout fromt “the 12 Tests”, aka, the Linchpin Dirty Dozen, which were created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses. They cover a broad range of movements, loadings, repetition ranges, and time domains. This is one of their heavy ones.

4 Rounds for Time
4 Power Cleans (205/145)
4 Front Squats
4 Shoulder to Overhead

Accessory Work – not for time to be completed after clean up and recovery.

Accumulate 40 HSPU or Scale
Accumulate 20 Strict Pull-ups + 20 Strict Ring Dips


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