by Colin | Dec 11, 2017 | Blog / Workouts
A. Press – EMOM for 8 rounds – 3@75% (up from last week). At the end of the final minute, do a max effort set of push presses. B. 12 minute AMRAP of: 20 tuck jump burpees 20 pull-ups (scale to ring rows) 20 KB lunges (total) (single KB, in suitcase hold)...
by Colin | Dec 10, 2017 | Blog / Workouts
A. Deadlift – Every minute on the minute for 6 rounds: 2 deadlifts at 70%. B. 5 rounds, for total reps: 1 minute wall balls 1 minute double-unders Rest 1 minute. C. 4 max effort sets of hollow rocks (scale to hollow hold if needed) 3×10-15 side arches per...
by Colin | Dec 9, 2017 | Blog / Workouts
A. From the crossfit.com mainsite on July 4 2017: “Rich” 13 snatches (155/105 Rx on crossfit.com, but we will modify this to 115/75 or 70% of your max snatch) Then 10 rounds of: 10 pull-ups 100 m run (we will modify this to 4 laps in the gym) Then: 13...
by Colin | Dec 8, 2017 | Blog / Workouts
A. 5 sets of the following complex: 2 snatches + 1 overhead squat. Increase weight from Nov 28. B. This is based on the crossfit.com workout from Nov 13 2017: Hang from the pull-up bar for 6 minutes. Every time you drop, do a 400 m row or 2 minute bike and 15 barbell...
by Colin | Dec 7, 2017 | Blog / Workouts
**Please note that the 10 am class is cancelled today because we have a group of high school kids in from Vita.** 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...
