by Colin | Dec 21, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Dec 20, 2017 | Blog / Workouts
A. Deadlift – Every 90 seconds for 5 sets: 2 reps at 70, 75, 80, 75, 70%. B. Handstand holds – Alternating EMOM for 10 minutes: Minute 1 – Hold a handstand for 10-30 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will...
by Colin | Dec 19, 2017 | Blog / Workouts
A. 12 Days of Christmas: 1 handstand push-up (or scaled equivalent) 2 toes to bar 3 pull-ups 4 push-ups 5 sit-ups 6 lunges 7 air squats 8 double-unders 9 deadlifts 10 power cleans 11 front squats 12 push jerks or push presses. The pattern is just like the song. 1 on...
by Colin | Dec 18, 2017 | Blog / Workouts
A. Back squat – Every 2 minutes, for 5 sets: 2 reps at 78%, 81%, 84%, 1@87, 3@78% (please note the different reps for the later percentages). B. From crossfit.com on Dec 9 2017: 10 minute AMRAP of: 20 wall balls (Rx weights on the mainsite are 30/20, to an...
by Colin | Dec 17, 2017 | Blog / Workouts
A. Press – EMOM for 10 minutes – 2 reps at: 70, 70, 75, 75, 80, 80, 75, 75, 70, 70% (2 sets at each percentage, ramping up to 80% and back down). B. For individual times: Row 1000 m, rest 4 minutes (or alternate with a partner) Row 1000 m, rest 4 minutes...
