by Colin | Jan 8, 2018 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of strict pull-ups at 3333 tempo 2 max effort sets of chin-ups (supinated grip, no tempo) 2 max effort sets of Bulgarian ring rows (video). Note that most of you will have to do these with you feet on the ground. They are harder...
by Colin | Jan 6, 2018 | Blog / Workouts
A. From crossfit.com on Dec 27 2017: For individual times: “The Lyon” 5 rounds, each for time of: 7 squat cleans (135/95) (165 is Rx on the website, but we will go a bit lighter. Scaling the weight up (above 135/95) a bit is also an option.) 7...
by Colin | Jan 5, 2018 | Blog / Workouts
A. Push press – 5×5@73%. B. 5 rounds for time of: 12 (total) DB snatches (alternate arms) 14 knees-to-elbows 16 (total) DB Cossack lunges (alternate legs). Use the same DB for the snatches and Cossack lunges if possible. Some of you may need to use a...
by Colin | Jan 5, 2018 | Blog / Workouts
A. Handstand holds – Alternating EMOM for 10 minutes: Minute 1 – Hold a handstand for 10-40 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to...
by Colin | Jan 4, 2018 | Blog / Workouts
A. Pull-up strength 4 max effort sets of pull-ups at 3333 tempo 2 max effort sets of single arm ring rows. B. 3 rounds for time of: 15 DB squat cleans 15 knees-to-elbows 15 push-ups (scale up to ring push-ups or ring...
