by Colin | Nov 21, 2017 | Blog / Workouts
A. Overhead squat – Find your 3 rep max. B. From Nov 23 2016, and March 7 2017: For time: 9-6-3 of: Bodyweight deadlifts (or approximately 50%, whichever is less) DB (wo)manmakers.
by Colin | Nov 20, 2017 | Blog / Workouts
A. Back squat – 3×8@75%. B. 4 rounds for time (20 minute cap): Row 300/250 m 12 pull-ups 20 wall balls 20 push-ups (scale number if needed). C. November core challenge.
by Colin | Nov 19, 2017 | Blog / Workouts
A. Turkish get-up: Take 3 minutes to work up in weight, then do 5 minutes of reps (alternate arms) at the final weight. Aim for a medium heavy weight (challenging, but something that allows you to keep working). B. 3 sets of 5 renegade rows (basically the same row...
by Colin | Nov 18, 2017 | Blog / Workouts
A. From crossfit.com on Dec 6 2014: 20 minute AMRAP of: 10 chest-to-bar pull-ups 20 back squats (96/65) 30 double-unders. B. Any core work you missed this week.
by Colin | Nov 17, 2017 | Blog / Workouts
A. Bench press – 5×3@83-85% (increase weight from Nov 4). B. This is a drill from Gray Cook. For 10 minutes, your goal is to move continuously (video demo). It’s not for reps, and it’s not for load. Pick a medium weight. Your goal is good form...
